SELECTION PREP

10min run/row/ski/ad

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3x20 sqt

3x10 (Lunge + SLDL)

3x5 straight leg box jump

3x5 knee jump

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Work to heavy triple BS

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3x20 BS @ body weight

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5min max KB Snatch @ 53#

*goal is >100x 

**if failed to hit goal penalty of 2cal AD sprint per missed rep.

Example: 80x reps completed = 40cal penalty 

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15min foam roll