WARM-UP
400 METER RUN
INTO…
2 SETS
10 PVC PIPE PASS THROUGH + LUNGE
10 PVC PIPE SLOW OVERHEAD SQUAT
:30 TALL PLANK
INTO…
2 SETS
5 BARBELL HANG POWER CLEANS
7 BARBELL FRONT SQUATS
5 BARBELL PUSH PRESS
7 BARBELL BACK SQUATS
*PERFORM ALL 4 MOVEMENTS WITHOUT DROPPING THE BARBELL.
STRENGTH
ON A 15:00 CLOCK ESTABLISH A 5 RM HEAVY BACK SQUAT
WORKOUT
FOR TIME
400 METER RUN
IMMEDIATELY INTO…
2 ROUNDS*
12-9-6
SQUATS**
*COMPLETE 100M RUN AFTER EACH SET OF SQUATS. WORKOUT FINISHES WITH FINAL 100M RUN.
** ATHLETE CHOICE FOR SQUATS. PICK ONE MOVEMENT AND COMPLETE WORKOUT
- BACK SQUATS (185/135)(135/95)
- FRONT SQUAT (155/105)(115/75)
- OVERHEAD SQUATS (135/95)(95/65)
(SCORE IS TIME)