Baseline:

30 min run
Four rounds of…
- 6 min run
- 2 min EZ
THEN..
Bar Bell Complex (75, 85, 95, 105)
- Deadlift x 4
- Row x 4
- Power Clean x 4
- Push Press x 4
- Back Squat x 4

Strength:

10 – 8 – 6 – 5 – 3 – 3 of Deadlift

Chipper:

18 x DL @ 85% of 3RM
200 X step ups @ 2×10# DBs
20 x Sisters
- Take a 25# DB
- Start in a seated position
- Roll backwards until DB hits the mat behind your head
- Roll forwards and pop into a squat
- Thrust up

Work Capacity:

21-15-9 Thrusters (95#) and Pushups
Run 1 Mile
9-15-21 1 rep pullups+Lat Pulldowns and Thrusters