FRIDAY

Warm-Up

2 Sets, For Quality

30 second Jump Rope

3 Tall Muscle Cleans

3 Front Squats

8 Barbell Good Mornings

5 Behind Neck Strict Press

5 Hamstring Walkout

20 second Bridge Hold

20/20 Second Side Plank

Strength Test

Take 20:00 minutes to Establish

1RM Deadlift

Conditioning "Slinky"

Fitness

5 Rounds for Time:

3 Wall Walks 20” from Wall

5 Front Squats

100 Single Under’s

5 Shoulder to Overhead

Performance

5 Rounds for Time:

3 Wall Walks

5 Squat Clean

50 Double Under’s

5 Shoulder to Overhead

Barbell: 70/45kg

Primary Objective: Complete the workout in the time domain. 

Secondary Objective: Focus to complete each movement in under 45 seconds which will keep us under the time cap of 15 minutes.  

RPE: 8/10

Stimulus: Barbell Conditioning / Battery Work

Time Domain: 9:00-12:00 minutes

Time Cap:15 Minutes

Score: Time