“You never know how strong you are until being strong is the only choice you have.” -Author unknown
Level 1
4×4 Overhead Squat
Then
2 sets for time of
400m Run
20 Overhead Squats
200m Run
10 Overhead Squats
3 Minute rest
Level 2
SKILL
Overhead Squat
3 sets of 2 reps
STRENGTH
Bench Press
Take 90% of your 1RM and use this number to figure your percentages
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
MET CON
12x 2-4-1 Wall Balls 20/15
20x Sit-ups
3 rounds AFAP
Competition
A.
Three sets, not for time, of:
Double-Unders x 40 reps
Pistols x 3-4 reps each leg
Toes to Bar x 10 reps
B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean
C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.
D.
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds
