RX
1. Warm-Up
4 Rounds
20 Walking Lunges
10 Box Jumps
5 Strict Pull ups
2. Back Squat 4×1 at 90%+
Warm up to 90% of your 1RM Back Squat,
If you’re feeling strong go above 90% and hit FOUR singles
If the weight feels heavy, stay right at 90%.
3. AMRAP 5 Minutes
5 Thrusters 135/95lbs
Sprint 100m
SCALED
1. Warm-Up
4 Rounds
20 Walking Lunges
10 Step Ups
5 Ring Rows
2. Skill: Back Squat
3. AMRAP 5 Minutes
5 Thrusters
Sprint 100m
COMPETITION
1. Active Recovery
20 Rounds for Max Meters (30min.)
30sec. @last weeks working pace
60sec. @60% EFFORT
*30sec. less rest this week. try to hold the pace you kept last week during the workout/rest intervals.
2. Mobility
*athletes choice