WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:

DWOD
Complete 5 rounds of:
1 Deadlift
2 Hang Power Clean
3 Push Press
4 Front Squats
5 Push Jerks
Use M=155#/F=85

SWOD
Apprentice/Craftsman:
DL 3 reps @70% of 1RM
DL 3 reps @80% of 1RM
DL 3 reps+ @90% of 1RM

Expert: Squat 5×1 Work up to 1RM and then start the 5 sets.

Elite: Thrusters 3, 3, 3, 3, 3

EWOD: VOILA!

EWOD: Run or C2:

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints.

C2: 10×30sec Sprints all out Efforts. Damper setting is choice,”Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

C2, once your 2min recovery has expired, start your roll in effort for each sprint, you want to start your 30 second sprint AT SPEED to maximize the sprint.