Warm-up
Run 400m
-then-
Tabata “Bottom-to-Bottom” Air Squats
10sec. rest has to be in the “hole” of the squat.
Strength
Work up to a heavy back squat single close to 90% of your 1RM
-then-
Back Squat 5×3 @82.5% of your 1RM
LITE
3 Rounds
10-12 Bulgarian Goat Bag Swings
60sec. Rest
45-60sec. Side Plank Left
30sec. Rest
45-60sec. Side Plank Right
30sec. Rest
MetCon
RX
AMRAP 9 Minutes - Climb the Ladder:
2 Sumo Deadlift High Pull, 75/55lbs
2 Toes to Bar
4, 4, 6, 6, etc…
(RX+ 95/65lb SDHP)
SCALED
53/35lb KB Sumo Deadlift High Pull
Knees to Elbows
LITE
EMOM for 24min.
6 Rounds:
Min. 1: 12 Walking Lunges w/ Heavy KB's
Min. 2: 200m Run
Min. 3: 20 V-ups
Min. 4: 200m Run
Cool Down
Twisted Cross, 3min./side
Competition Side Work
Alternating EMOM for 20min.
Odd: 5 Overhead Squats
Even: 5 Strict Deficit HSPU
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.
