Off and On Duty Rest Stretch 15min Focus on Splits Oly Lift Prog W7D3 Clean and Jerk 5-5-3-3-1-1-1 Clean high pull 2-2-2-2 Back Squat 5-5-3-3-1-1-1
Off Duty Complete as many rounds as possible in 10 minutes of: 10 box jumps, 40-inch box 20 one-legged squats, alternating On Duty Complete as many rounds as possible in 10 minutes of: 10 box jumps, 24-inch box 20 squats
Off Duty Deadlift 10-5-3-1-1-1-3-5-10 reps On Duty Deadlift 5-5-5-5-5 reps Oly Lift Prog W6D2 Overhead Squat 5-5-3-3-1-1-1 Split Jerk 5-5-3-3-1-1-1 Bench Press 5-3-1-1-1
Off Duty Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments. On Duty Chelsea (Scaled) 10 rounds for time 5 pull-ups 10 push-ups 15 squats
Off Duty Oly Lift Prog W7D1 Snatch 5-5-3-3-1-1-1 Snatch High Pull 2-2-2-2 Front Squat 5-5-3-3-1-1-1 On Duty Rest day Roll and Stretch 10 minutes
Off Duty For time: 135-lb. snatches, 50 reps On Duty For time: 95-lb. snatches, 30 reps
Off Duty Split jerk 3-3-3-3-3-3-3 reps On Duty Power jerk 5-5-5-5-5 reps
Off Duty René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it. On Duty René (Scaled) 4 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees Oly Lift Prog W6D3 Clean and…
Off and On Duty Rest Squat mobility work 5 minutes Stretch and Roll 15 minutes
Off Duty 5 rounds for time of: 155-lb. squat cleans, 7 reps 14 kettlebell swings, 1.5 pood On Duty 5 rounds for time of: 115-lb. squat cleans, 7 reps 14 kettlebell swings, 1 pood Oly Lift Prog W6D2 Overhead Squat 3-3-3-3-3 Split Jerk 3-3-3-3 Max rep push-ups 4 sets
