LIFT:
BACK SQUAT
1 REP MAX
THIS IS THE REP SCHEME
10-7-5-3-2-1-1-1
INCREASE THE WIEGHT AS YOU PROGRESS AND WORK YOUR WAY UP TO YOUR 1 REP MAX
MAKE SURE IT’S A FULL SQUAT. IF YOU ARE NOT SURE WHAT THAT MEANS, JUST USE A MEDBALL TO SQUAT TOO.
THIS WILL ASSURE YOU ARE LOW ENOUGH. BUT THEN AGAIN WILL BE MUCH HARDER HENCE THE REASON WHY IT’S A RARE OCCURRENCE.
THIS IS A 1 REP MAX TEST SO MAKE SURE YOU GIVE YOURSELF AMPLE TIME TO REST BETWEEN SETS, AROUND 2 – 3 MINUTES
METCON:
FOR TIME:
10 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
20 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
30 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
40 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
50 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
50/35 DUMBBELL – 24/20 BOX
Time cap: 20 min.