October 10th, 2018

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Push Jerk

Suggested loading per set (by %): 60; 70; 70-75; 75; 75-80; 80; 80-85; 80-85

B. Three sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each leg
Rest 60 seconds
Strict Stationary Dips x 6-10 reps @21X2
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

C. Three sets, each for time, of:
300 Meter Run
15 Box Jumps (30/24″)
5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)

Rest 3 minutes between sets

D. (Optional Additional Conditioning)
Assault Bike 30 seconds @ 80-85%
Assault Bike 30 seconds @50%
x 20-25 minutes

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