July 31, 2017

A. Warm Up
400 meter run/row or skip for 3 minutes; f

ollowed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 jump squats

followed by an empty bar set on your Back Squat Cap this at 20 minutes!
Scoring: Not Scored

B. Back Squat 8-5-3-1-1-1-1-1
Within 20 minutes: Back Squat

1. Set 1 – 8 reps @ 40-50%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep @ 100+%
8. Set 8 – 1 rep @ 100+%

Rest as needed
Coach's Notes:
around 2 minutes rest through the first few sets. as you get to maximal loads you will need longer up to 4 minutes.

C. Run 1,600 meters
​For Time:

1. Run 1600 meters