TRAINING
Part I: Dynamic Effort Power Snatch
10x2 @ 75% 1RM (170#)
w/ 40# in chains
Part II: Dynamic Effort DeadLift
10x2 @ 55% 1RM (265#)
w/ 130# in band tension
Part III: CRT
400m run w/ rifle + body armor
100m farmer carry (53# each arm)
100m buddy carry (100#)
6ft wall climb
15' rope climb
*4:33*
Part IV: Finisher
10 HSPU (unbroken, no kip)
NUTRITION
Breakfast: 4 large eggs, 4 pork bacon, 4 d-a, 1600mg beta alanine, 24oz black coffee, 1 banana, 24oz water
Lunch: 4oz ground beef, 5oz steak, 3oz pork, 4 cups mixed vegetables, dried fruit (pineapple, mangoes), 20oz water, 16oz coffee
PreWorkout: Lara bar (apple pie), 12oz frs, 5g creatine, 3200mg beta alanine
PostWorkout: 1.5 scoops recovery, 44oz water, 16oz dark chocolate almond milk
Dinner: shrimp, 8oz steak, asparagus spears, mixed vegetables, guacamole, 16oz water, 2 mini potatoes
Snack: crap ton of pistachios
Before Bed: 3 ZMA, 1 fish oil, 1 vitamin d, 8oz water
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