If your not at least an 9 or 10 on a daily basis your not going hard enough!
STRENGTH/CONDITIONING
5 Rounds for time/reps:
Squat Max Reps
7 Power Cleans
9 Burpees- jump and touch 12′ above max reach.
Recommended Weight
Level I
BS- 95/65
PC- 95/65
Level II
BS- use body weight
PC- 3/4 Body weight
Level III
BS- 225/165
PC- 3/4 Body weight
*If over 225 or 165 use body weight.
MIDLINE
A1. 3 x 20 GHD Sit-ups; rest 45 sec.
A2. 3 x 7 KB Windmills (7 each arm); rest 45 sec.