STRENGTH
Every minute on the minute (competitors = every 30 seconds)
- 7 x 1 rep Press @ 85% of 1RM [SPEED/FORM FOCUS]*
Every minute on the minute (competitors = every 30 seconds)
- 7 x 1 rep Box Squat @ 85% of 1 RM [SPEED/FORM FOCUS]*
Don't explode on these reps, just as fast as PERFECT form will allow.
Then…
3 x 50 push-ups
3 x 50 sit-ups
GRIT
Every minute on the minute for 10 minutes (competitors = every 30 seconds until you can no longer keep pace...if that happens)
3 Cleans @ 135
9 box jumps 20″
*Competitor: As Prescribed
*Established: 75-115
*Recruit: 45-75
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