Off Duty Oly Lift Prog W4D3 Clean and Jerk 5-5-3-3-1-1-1 Clean High Pull 1-1-1-1-1-1 Back Squat 5-5-3-3-1-1-1 On Duty Shoulder Press 5-5-5-5-5
Off Duty Run 5k On Duty Run 2400m (mile and half)
Off Duty Oly lift prog W4D2 Overhead Squat 5-5-3-3-1-1-1 Split jerk 5-5-3-3-1-1-1 Bench Press 5-5-3-3 On Duty Overhead Squat 5-5-5-5
Off and On Duty Rest Active recovery 10min (Run, row or bike) Stretch 10min
Off Duty Triangle Couplet 15-10-6 reps for time of: Thrusters Bar muscle-ups Men use 165 lb., women use 115 lb. On Duty 15-10-6 reps for time of: Thrusters Chest to bar Pull-ups Men use 95 lb., women use 65 lb. Oly Lift Prog W4D1 Snatch 5-5-3-3-1-1-1 Snatch high pull 1-1-1-1-1-1 Front Squat 5-5-3-3-1-1-1
Off Duty Power Cleans 2-2-2-2-2-2 On Duty Power Cleans 5-5-5-5-5
Off Duty Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lb., women use 145 lb. On Duty Scaled DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 95 lb., women use 65 lb.
On and Off Duty Rest Stretch 15min Oly Lift Prog W3D3 Clean Jerk 1-1-1-1-1-1-1 Clean pull @ 110% Back Squat 1-1-1-1-1
Off Duty For time: Move 700 lb. of odd objects 50 yards and back again Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth. On Duty For time: Farmer’s carry 75lbs dumbbells 50 yards 5 times
Off Duty For time: 50 Double Unders 50 Strict Pull-ups 50 Goblet Squats 35lbs 50 Double Unders Run 1 mile On Duty For time: 50 Double Unders 25 Strict Pull-ups 25 Goblet Squats 35lbs 50 Double Unders Run 800m Oly Lift Prog Overhead Squat 1-1-1-1-1-1 Jerk 1-1-1-1-1 Press 1-1-1-1-1
