Weekly Monster Mash – 9/12/2015

Baseline: Pre SOP and 10 minutes box breathing, ROM Drills, then warm up clean & jerk

Strength / Work Cap: With a partner do 80 clean & jerk (135/95) alternating lifts. If no buddy then do 40 C&J at same pace as if you had a partner

Stamina: Murph – standard is unpartitioned with a 20# vest or body armor
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Durability: Ruck under load, 1-3 hours with team (40/20)
Post SOP recap, Hydrate and fuel before both sessions and take time to reflect on your week.