Joe and John…be smart this week. I was going to write up a whole other program for you guys but think you know yourselves well enough. Your goal is to be ready for Saturday as best as you can. I wouldn’t be tied to percentages or even workouts. 

Weightlifting

A. Back Squat – 5 reps @ 60%, 65%, 70%, 75%, 80%, respectively

B. TnG Push Jerks – 5×3
SAME weight, choose between 75-85% PJ 1 RM. The range of percentages to get comfortable again with focused touch and go work. Whole foot on the ground for as long as possible. Stay off those toes. Focus on the movement not the weight number.

Conditioning

C. Every 4 min x 5 sets
15/12 cal assault bike
12 burpees
15/12 cal assault bike

Courtesy of FRCF