Endurance:  Run 1 mile/Dynamic Drills

Warm Up:  BB Plex 65-75-85-95

Working Capacity:  3 rounds

• 400m run
• 30 KB Swing 53lb.
• 30 Pull ups

Strength:  2 rounds

• 3 Clean & Jerk 80% of max
• 40 Push Ups

Durability:

• 50 GHD Back Extensions
• 50 GHD Situps

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