Sleds
For load:
10 x 15yd Sled Push
(rest as needed between pushes. each push unbroken.)
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FitEssentials
For load
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each (Adv: Rings)
 
For load
Superset
8-8
Single arm Waiter’s Squat (each arm)
Ring Row (adv: false grip) – :02 pause against chest
 
2 rounds for reps + cals:
1:00 Row
1:00 Sit-up
1:00 Burpee
3:00 Rest (walk)
*goal: slightly more reps/cals second round
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Weightlifting
Snatch
70% 4×1
 
Clean & Jerk
70% 4×1
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