The Academy’s Training:

Week 03 Team Day:
In Like Teams Of 2:
Complete 7 rounds:

1 minute – 15 KB Swings – (71/53)
1 minute -  Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 7 times for a total of 14 minutes.

The USAW Team’s Training:

 Jerk dip squat + jerk – heavy 3+1, 95% x 3+1, 90% x 3+1
    1 1/4 OHS + snatch push press – heavy 2+4, 95% x 2+4, 90% x 2+4
    Back squat – 95% of Mon x 4 x 3
    Front squat – 80% of today’s BS x 3 x 3

1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.