Congratulations to the soldiers who completed the Solidarity Prep Course, you all did an awesome job!
Strength
1) Fitness: Every minute on the minute (EMOM) for 8 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 8 minutes one snatch with a one second pause in catch, start at 70% and work up.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3RM, then two drop sets at 90%
2b) Pendlay Row, 3x 10 /w pause at chest – AHAP
Optional Independent Work:
3a) 3x 50m Overhead Axle Bar Carry – AHAP
3b) 3x 10 Behind the Neck Weighted Situps – AHAP