Strength

4 sets, go up in weight each set. 1 set = completion of the following complex:

7 Deadlift + 7 Hang Clean + 7 Front Squat + 7 Push Press + 7 Back Squat + 7 Burpees

*Do not set bar down.
*Rest 4 minutes b/w sets

Aerobic capacity

For 15 minutes…

Pick one: Run/Airdyne/Row

30 sec. on
30 sec. off

*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed

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