Thrusters, Clean and Press, Push Press, Shoulder Press
Then:
09 @ 60% 1RM + OH hold until failure
07 @ 70% 1RM + OH hold until failure
05 @ 80% 1RM + OH hold until failure
03 @ 90% 1RM + OH hold until failure
01 @ 50% 1RM + OH hold until failure
Then:
Pick one exercise: - two spotters required for this (one each side of the bar)
Back Squat, Front Squat, Weighted Lunge (hold twice per round once for each leg with weighted lunge)
Then:
09 @ 60% 1RM + Squat hold until failure
07 @ 70% 1RM + Squat hold until failure
05 @ 80% 1RM + Squat hold until failure
03 @ 90% 1RM + Squat hold until failure
01 @ 50% 1RM + Squat hold until failure
I can not reiterate the importance having spotters during this workout. Particularly during the back squat, front squat and weighted lunges. It will end poorly if you do not. The last thing needed during physical training is an injury as a result of it. It affects morale and lowers the capability of the unit. Most importantly it affects the individual who is injured both physically and psychologically. Train smart, there is more to it than just training hard. Eating the right foods and resting adequately is just as important to the improvement of adaption and recovery as the actual training.
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