Monday, August 3rd

Performance
A) 15 minutes to build to a 10 rep max Back Squat

B) 3 rounds of:
-15 Thrusters 95/65
Rest 10 seconds
-Max Rep Unbroken Toes To Bar
Rest 2 minutes

C) 3 rounds for time
-400 meter run
-15 Box Jumps 24/20 (step down)
-15 Pullups
*15 minute time cap.

Competition
A) 12 minutes to build to 90% of Back Squat @20X1

B) On The Minute for 5 minutes:
Back Squat X1 rep at 85% @20×1

C) 3 rounds of:
-15 Thrusters 95/65
Rest 10 seconds
-Max Rep Unbroken Toes To Bar
Rest 2 minutes

D) 3 rounds for time
-400 meter run
-15 Box Jumps 24/20 (step down)
-3 Muscle Ups
*15 minute time cap

Optional Conditioning
5 sets
Run 600 meters
Walk 200 meters

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531