Warm Up: Team drills: 4 rounds: (buddy carry 50 yds, wheel barrel 20 yds...be creative). If alone, do sand bag drills
Strength: work to 3RM Clean & Jerk
Stamina: 6 rounds: 2 C & J @ 3RM, 6 burpee broad jumps, Hip Mobility drill transition
Work Capacity: "Dead Pull":
6 rounds: Max reps in one attempt: body weight dead lift, pull-ups
Durability: 4 x 800M run. 1:30 rest between sets. Hydrate, refuel
Did not do the warm up. Did 135 then 155 on the 3RM for C&J, then did 165 on the stamina reps. Did 17 or so on the first round of deadlifts, then 12-13 on subsequent rounds. Did about 7 pull ups each round.
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