Endurance:  Dynamic Drills – 1 mile run

Warm Up:  O-bar row 8-8-8-8

Working Capacity:  5 rounds

• 5 hspu
• 8 chin ups
• 12 burpees

O-lift Skill: 

• Warm up:  Squat hold 3; bounce 3 (3 reps)
• Jump squat hold forward 4 backward 4 x 2
• Drop sets with o bar; hold 4 bounce x 3

Clean 1 – full squat clean 1 = progressive build to 1 RM.

Durability:  4 rounds

• 10 wall squats
• 10 oh wall squats
• 10 wall ball situps

This entry was posted on Thursday, May 27th, 2010 at 8:14 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.