WEDNESDAY

SPECIFIC PREP

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

5/5 Staggered Stance Barbell Good Morning

3 + 1 x 3 Pogo Jump to Vertical Jump

STRENGTH

Back Squat

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat

CONDITIIONING

"Will & Grace"

FITNESS

For Time

21-15-12-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: 35/25kg

PERFORMANCE

For Time

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: 52.5/35kg

Score: Total Time Including Rest