0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) Specific Warm-up:

2 Rounds:

5 x Infant Squats

10 x Lying Straight Leg Raises

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50% of back squat 1-rep max

6 x Back Squat @60% of back squat 1-rep max

4 x Back Squat @70% of back squat 1-rep max

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Murph Pre-Test #3:

10 minute time block to reach Back Squat 3-rep max

—1 minute rest/weight change—

Max Front Squats @70% of heaviest weight from above

How to estimate your max:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example using 250 x 3 on Back Squat

250 x 3 = 750

750 x 0.0333 = 24.975

24.975 + 250 = 274.975 (rounded to 275)

35:00-43:00

Explanation and set-up for MetCon

41:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

5 x Deadlift

80’ x Bear Crawl

—2 minutes rest—

As Many Rounds and Reps as Possible in 6 minutes:

10 x Russian KB Swings

80’ x Bear Crawl

*mark off 20’ sections

*Pace: Aggressive: 6 Rounds each AMRAP, Solid: 5 Rounds each AMRAP, Limit: 4 Rounds each AMRAP

Beginner: 135/95, 26/18

Scaled: 185/125, 35/26

Rx: 225/155, 53/35

Rx+: 275/185, 70/53

55:00-60:00

5) COOL-DOWN