STRENGTH

Deadlift

7 sets of 3 reps, work up each set.

Then:

Every 30 seconds for 10 minutes perform 2 single-leg deadlift @ 135/95/65 (one each leg).

Then:

Accumulate 5 minutes in plank position

CONDITIONING

"I Forgot My Burpees"

For time...

10 push press @ 65
10 burpees
10 thrusters @ 65
10 burpees
10 bent row @ 65
10 burpees
10 snatch @ 65
10 burpees
10 squat clean @ 65
10 burpees

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