1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
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
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
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
Intermediate: 185/125, 35/26
Advanced: 225/155, 53/35
Sport: 275/185, 70/53