DATE

2022/05/22 SUNDAY | 108 COMPETE

GENERAL WARM-UP
3 Sets:
20 Calf Raises
15 Air Squats
1:00 Row

2 Sets:
7/10-cal. Row
50 Single Unders
20 Bodyweight Split Squats

2 sets:
7/10-cal. Row
30 Double Unders
10 Walking Lunges

POWER
Power Snatch + Overhead Squat
2 x 3+1 @ 55%
3 x 2+1 @ 65%
2 x 1+1 @ 75%

STRENGTH
Back Squats
3 x 5 @ 75-78%
3 x 3 @ 78-83%
3 x 1 @ 83-87%“

METCON
AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.

ASSCESSORY
8 Sets for Total Reps:
:20 GHD Sit-ups
:10 rest
:20 Hip Thrusts
:10 rest