Warm Up
Hip Mobility – 5 Minutes
2 Rounds
- 5 Box Jumps
- 10 Goblet Squats
- 10 KBS
Strength/Skill
- A: Back Squat – Find 1RM
For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight
MetCon
“Jackie”
- Row 1000m
- 50 Thrusters (45/35)
- 30 Pull Ups
