Off and On Duty “SQT” 3 rounds for time of: 95-lb. ground to overhead, 10 reps 200-yard shuttle sprint, 50 yards there and back twice Mobility 15min roll and stretch
Off and On Duty Rest Active Recovery 15min Roll and Stretch 10min Oly Lift Prog Snatch 1-1-1-1-1-1-1 Snatch Pull @110% 2-2-2-2-2 Front Squat 1-1-1-1-1
Off Duty 5 rounds for time of: 25 kettlebell swings, 2 pood 25 GHD sit-ups 25 back extensions 25 knees-to-elbows On Duty 4 rounds for time of: 25 kettlebell swings, 1 pood 25 sit-ups 25 good mornings with 45# bar 25 knees-to-elbows
Off Duty 5 rounds for time of: 20 wall-ball shots, 20-lb. ball 225-lb. deadlifts, 10 reps On Duty 5 rounds for time of: 20 wall-ball shots, 20-lb. ball 155-lb. deadlifts, 10 reps
Off Duty 10 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups On Duty 10 rounds for time of: 5 Push-ups 10 Goblet squats with 15lbs Dumbbell 15 Inverted rows or ring rows Oly Lift Prog W2D3 Clean and jerk 3-3-3-3-3 Clean pulls @ 110% Back Squat 3-3-3-3-3
On and Off Duty Rest Roll and Stretch 15min
Off Duty Snatch Balance 1-1-1-1-1-1-1 reps On Duty Hang power snatch 5-5-5-5-5 reps Oly Lift Prog W2D2 Overhead Squat 3-3-3-3-3 reps Push Press 3-3-3-3-3 reps Split Jerk 3-3-3-3-3 reps Coach note: If you’re doing the Off Duty Snatch Balance and the Oly Lift Prog, skip the Overhead Squats sets
Off and On Duty “Morley” 4rds for time 600m Run 25 Push-ups 25 Sit-ups 25 Squats
Off Duty 5 rounds of: 5 minutes of rowing 5 minutes of rest On duty 3 rounds of: 5 minutes of rowing 5 minutes of rest Oly Lift Prog W2D1 Snatch Balance 3-3-3-3-3 reps Snatch Pull @ 110% 2-2-2-2-2 reps Front Squat (1 sec pause at the bottom) 3-3-3-3-3 reps
Off and On Duty Rest Roll and Stretch 15min Work on your splits
