|lots of plates|
Warm up: Run 500m, dynamic movements (focus on upper body), and junk yard dog. Then work up to 65% of your 1 RM military press.
Strength: 3x5 military press. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.
Work Capacity: Complete 10 rounds of the following...
3x power snatch (40kg/30kg)
3x box jump (36in/30in)
30 seconds rest
*This is interval training so take advantage of the rest period as it is programmed in the workout so you can perform the exercises with intensity and no rest in transition.
Core: 50x WTD sit ups (45#/25#), 30x Good mornings (medium weight)
*Break up into sets as needed