Strength :
1) Wide Stance Box Squat: 8 x 3 @50-
60%, every 60s.
– use 13-15″ Box.
– Ensure each set is done explosively +
athletes sit back on the box
– This % is of your athletes 1RM Back
Squat.
2) Deadlift, Touch n Go: 4 x 4. Rest 90s
– Warming up for Metcon
Metcon :
“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00 between rounds
Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap