Endurance:  Dynamic ROM – 1 mile run

Warm Up:  50 – 30 -20

• Double unders/pushups

Strength:  Working 3 RM Deadlift

Stamina:  5 rounds

• 4 x deadlift
• 15x KB Swing
• 20x Box Jumps

Working Capacity:  10 minutes

• 3x Clean & Jerk
• 4x Burpees
• 5x SDLHP

Durability:  3 rounds

• 20 Back Extensions
• 20  GHD

This entry was posted on Tuesday, January 19th, 2010 at 9:20 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.