Front Squat 60%/5, 70%/4, (80%/3)x4
Clean 60%/3, 70%/3, 75%/3, (80%/3)x2
Clean Pull 95%/3, 105%/3
Bench Press 60%/5, 70%/5, (85%/5)x3
Endurance: Set up cones or markers every 20m over a 100m field (goal line to goal line). Every time you get to a cone, preform 2 burpees. Work to rest ratio is 1:1 (rest same time as you work.
100m
rest
60m
rest
200m
rest
40m
rest
200m
rest
60m
rest
100m
rest
400m
rest
40m
rest
40m
rest
40m
rest
40m
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