Individual Warm-up: AMRAP IN 5:00 of ring -L-sits
Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-push-ups, 10-tire jumps.Part #3: 20-dead-lifts, 15-hang power cleans, 10-shoulder press.
Strength: Bench 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%
WOD: 5-5-5-5-5 Clean and Jerks.
Make-up WOD: 10rds of 5-clean and jerks and a shuttle run.
RX: 95 / 65.
Endurance: Enatai Beach run, :20 min swim, Run back.
Recovery: Lacrosse ball MFR, knees, t-spine, shoulders.
It is finished, it is now time to go and actually learn how to be an engineer officer. Thank you Dan for all the help and support in preparation for this journey, it was invaluable and helped immensely during my training.
2nd Lt. (USA) Justin M.