Fitness  

A) E5M x 5-7 sets:

– 300 or 400m run

– 6/side DB single arm hang clean & jerk

– 12 weighted sit-ups

 

Performance

A) E5M x 5-7 sets:

– 400m run

– 6/side DB single arm hang clean & jerk (55/35)

– 8 toes to bar 

 

*Keep run pace within 5 seconds of each other

*Keep thrusters tough but UB. Goal is high total amount of weight lifted.

 

Fitness & Performance

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls