COMPETITORS
1. Warm-Up
1.5 Mile Run
2. Back Squat 7×3 @85%
3. 15-12-9-6-3
Deadlift, 275/185#
Assault Bike Calories
Wallballs, 30/20#
RX
1. Warm-Up
3 Wall Walks
10 PVC Dislocates
15 PVC OHS
Run 400m
15 PVC OHS
10 PVC Dislocates
3 Wall Walks
2. High Bar Back Squat
10×2 @70%
3. 12-9-6-3
Deadlift, 255/165#
Lateral Burpees over the Bar
Dumbbell Shoulder to Overhead AHAP*
Dumbbell weight must allow you to keep intensity, coaches will suggest weight.
SCALED
1. Warm-Up
6 Push-ups
10 PVC Dislocates
15 PVC OHS
Run 400m
15 PVC OHS
10 PVC Dislocates
6 Push-ups
2. Skill: High Bar Back Squat
3. 12-9-6-3
Deadlift
Lateral Burpees over the Bar
Dumbbell Shoulder to Overhead AHAP*
Dumbbell weight must allow you to keep intensity, coaches will suggest weight.