General Warm up: (go through the exercise down and back [i.e. 400m run —-> curtsy lunge —-> back to the top to 400m run)

400m run

10 weighted good mornings

10 forward/backward leg swings per leg

5 squat to stand

10 air squat

10 total curtsy lunges

 


A. E2.5MO2.5M for 12.5 min (5 sets):
– 5 backsquats @ 95-100% of 3RM
Front squat

B. 5 min circuit (warm up to part C):
– 1 deadlift + 2 hang power clean
@ ascending load (build to
load to be used in part C)
– 2 per leg single leg squat to
descending target (start high
+ end low even if you’re not
planning on performing these in
part C)
– 30 single unders
– :30 sec rest.

C. 15-12-9 for time: (5 min CAP)
– Hang power clean @ 135/93; 95/63
– per leg pistol squat (sub in weighted step-up to box @ 40/30 DB)

– 2:00 self-timed rest

9-12-15 for time: (5 min CAP)
– Deadlift @ 75% of 8RM found last week
– 50 DU (1:1 singles)