I. STRENGTH
PISTOL SQUAT
4 x 16 (8/8) - banded
1DB BENCH ROW
4 x 20 (10/10) - 2 sec hold
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II. SKILL
1DB complex
Muscle snatch, hang power clean, push press, push jerk
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III. CONDITIONING
3:00 1DB complex
500m bike
2:00 1DB complex
250m row
1:20 1DB complex
250m assault run
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