18 August 2015 Job Specific

Beginner
- W/U:
  - 5 Rounds #2
    - 6X DL @ 105#
    - 3X 1 arm KB Clean and Press @25#
- Training:
  - 4 rounds
    - 1 Min step up @ 20” box with weight
    - 30 second ISO hold in squat position
    - 10 sec rest
  - 4 min of Turkish get ups @ 35# KB
  - 4 rounds
    - 1 min Jingle Jangles
    - 5x Box/Depth Jump combo’s
    - 10 sec rest
Intermediate
- W/U:
  - 5 Rounds #2
    - 8X DL @ 115#
    - 4X 1 arm KB Clean and Press @35#
- Training:
  - 6 rounds
    - 1 Min step up @ 20” box with weight
    - 30 second ISO hold in squat position
    - 10 sec rest
  - 6 min of Turkish get ups @ 35# KB
  - 6 rounds
    - 1 min Jingle Jangles
    - 5x Box/Depth Jump combo’s
    - 10 sec rest
Advanced
- W/U:
  - 5 Rounds #2
    - 10X DL @ 135#
    - 5X 1 arm KB Clean and Press @44#
- Training:
  - 10 rounds
    - 1 Min step up @ 20” box with weight
    - 30 second ISO hold in squat position
    - 10 sec rest
  - 12 min of Turkish get ups @ 35# KB
  - 10 rounds
    - 1 min Jingle Jangles
    - 5x Box/Depth Jump combo’s
    - 10 sec rest