Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

• MetCon: Perform 3 rounds of max burpees in 3 minutes with 1 minute of
rest between rounds.
LIFT
Primary Work: Clean and jerk Gut: 100 GHD sit-ups
MetCon: Circuit HSPUs, clean and jerks, deadlifts
Directions:
• Form and technique are absolutely critical. Sacrificing proper form
will not make you stronger; it will only make you injured. Attending a
live, hands-on coaching program by a professional for these lifts is
highly recommended prior to these workouts. If you cannot perform these
lifts with strict technique and form, DO NOT DO THEM. YOU WILL GET
INJURED.
• Perform 8–10 sets of the clean and jerks, building up to 4 sets with
a weight that allows you to complete 2–4 repetitions.
• Gut: Do 100 V-ups followed by 100 Russian twists holding 10–25
pounds.
• MetCon: Set up a bar with ~180% of your body weight, and a bar with
~80% of your body weight. For time, perform 10 rounds of HSPUs, clean
and jerks with ~80% body weight, and deadlifts with ~180% body weight
with these repetitions: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
SQUAT
Primary Work: Overhead squat, front squat, back squat
Gut: 100 sit-ups with ~20% body weight on chest MetCon: Run
Directions:
• Maintain strict form when doing these exercises. Failure to do so can
and will result in serious injury. Do not let your ego dictate
• the weight you use.
• Perform 50 overhead squats with ~60% body weight. Perform 50 front
squats with ~80% body weight. Perform 50 back squats with body weight.
• Gut: With a plate on your chest of approximately 20% body weight,
perform 100 sit-ups.
• MetCon: Run 2 miles at a decent pace.
Again: During the lifts, keep form tight and correct. Form is
paramount. If form starts to slip, go lighter in weight.