The Academy’s Training:

Week 04 Team Day:

In Teams Of 2 UNLIKE Abilities:

Race A 5K

*Add Your 2 Times Together
*Teams With Lowest Overall Time Wins
You Can Have 3 Categories:
Run/Run
Run/Row
Row/Row

The USAW Team’s Training:

 Power snatch – 4RM, 95% x 4, 90% x 4
    Snatch pull – 6RM, 95% x 6, 90% x 6
    Jerk split squat – 6RM, 95% x 6, 90% x 6

5 sets; no rest:
10 chin-ups
5 box jumps (mid-thigh height +)

On box jumps, as has been said before on this site, we’re interested in the actual jump – no need to stand up once on the box. Also, these are not depth jumps – get back down to the ground smoothly and safely and reset for your next jump.