Strength:
Back Squat:
Find a 1RM, then -20% for 2×3
or,
Back Squat: 5×3
Conditioning (Practice):
2:30 to complete the following:
- 30 sec Hollow Hold
- 10 Burpees
- 10 Wall Balls (20/14)
- AMRAP of Double Unders (Scale to Single Unders)*
*If you complete at least 1 DU, advance to Round 2
2:30 to complete:
- 30 sec Hollow Hold
- 13 Burpees
- 13 Wall Balls
- AMRAP DUÂ (continue to next round if you complete at least 1 DU)
2:30 to complete:
- 30 sec Hollow Hold
- 16 Burpees
- 16 Wall Balls
- AMRAP DU(continue to next round if you complete at least 1 DU)
2:30 to complete:
- 30 sec Hollow Hold
- 19 Burpees
- 19 Wall Balls
- AMRAP DU
**Perform (1) 400m Run or 500m Row for every round (of the 4) that you were unable to complete a DU
***If you absolute cannot get a DU, Single Unders can be subbed, with the same penalty/round
Mobility:
See Whiteboard or Coach