Canadian SOF candidates in Olympic Skill development class
Baseline: ROM Drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.
Strength: 3-3-3-3-3-3-3-3 Thruster
Stamina: 4 Rounds, not timed: 7x Thruster @ 85% 3 RM, 14x Burpee box jump, 50m buddy pull with heavy band.
Work Capacity: 30-25-20-15-10-5 reps of Wall ball (20#/12#), Ball Slam (25#/15#).
Durability: 4 mile timed run. 50 x GHD sit ups, 30 x reverse hypers (AHAP). Active stretch or Yoga.