Sleds
7 rounds:
30yd Sled Push 180/135
200m Assault Air Runner
(rest 1:00 between rounds)
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Fit Essentials
For load
12-10-8
Close Grip Bench Press
Pullover
*follow each round with :30 air bike for cals
 
Partner workout
Each partner completes 4 rounds:
Row 250/200m
KB front rack hold while partner rows
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Weightlifting
Jerk Drills
(15 min practice)
 
BTN Jerk + Jerk
75% 5(1+2)
 
2-Position Snatch (knee, floor)
75% 8×1
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“There are no strangers here; Only friends you haven’t yet met. – William Butler Yeats There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats