Strength: Front rack lunge: Establish a 20 RM. For this strength movement, spend 10 minutes warming up and playing around with different loads. Once you choose a weight, clean the weight up to the front rack position and perform 20x lunges. This is a gut check and error on the high end with weight.
Work Capacity: With a partner, complete the following for time:
- 80x burpees
- 60x ring dips
- 40x overhead squat (95#/65#)
- 20x rope climb (sub 5 strict chin ups for each rope climb if needed)
- *Partner 1 runs 200m, while partner 2 complete AMRAP of the exercise at hand. When partner 1 returns from the run, switch rolls. Repeat until the chipper is completed.
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.