Back Squat 10-10-10-10
Build over the first three sets. The third set should be tough, but the athlete should leave 1-2 reps in the tank. Take off 10% of the load for the fourth set.
100′ Goblet Walking Lunge, moderately heavy
20/15 Assault Bike Calories OR 25/20 Row Calories
Lunge: Athlete should be able to complete each round in no more than two minutes. Select load accordingly. Use dumbbell or kettlebell. Recommended RX: 32kg/24kge unders.
1) Power Clean + Power Jerk + Jerk 1-1-1, 4×1
Build over the first three sets to a challenging but manageable weight. Repeat for the remaining three sets.
2) Row 5k Time Trial
3 Front Lever Tucks + 5 Strict T2B + 7 T2B
*Rest 2 minutes