Strength – Four sets of: Front-Foot Elevated Split Squat x 6-8 each leg (foot on 45# plate) – rest 60 seconds – Ring Push-Ups x 8-10 reps – Rest 60 seconds
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters (orange cone place 50 meters shy of 400)
Max clean and jerk – 135/95#
Rest 2 minutes