Warm Up: – AMRAC 6
10 front to back lunges
10 jumping lunges – alt legs – bar optional
30 sec HS hold
10 T2B
6 min to warm & load into Back Squat – 60% 1RM
Strength: – E:90 sec for 15 min ( 10 sets)
Back Squat
3 reps @ 60, 65, 70, 75, 80, 85
2 reps @ 90 X 2
1 rep @ 95 X 2
WOD: – AMRAP 18
8 wallballs @ 20/14
6 box jump overs (feet touch on top)
4 C2B pullups
2 T2B
Ascending reps of HSPU X 1’s
(Kipping accepted)
Rx+ 8″ deficit
Rx 4″ deficit
Sc 2″+ mat
Lite – mats or box
