A. GENERAL (6:00)
2 Sets:
- 1:00 on a Machine
- 1:00 Step Ups
- 1:00 Air Squats

B. MOBILITY/ACTIVATION (2:00)
Squat Knee Touch
- 10-16 Reps, Alternating sides

C1.SPECIFIC (10:00)
Back Squat
- 5 Tempo Back Squats, Empty Bar (5.3.X.1)
- 3 Back Squats @ 40%
- 3 Back Squats @ 50%
- 2 Back Squats @ 60%

C2.SPECIFIC (8:00)
Wall Balls
- 5 Medicine Ball Squats
- 5 Air Balls
- 5 Wall Balls

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Box Jump Overs / Step up Overs
- 6 Step Up Overs
- 6 Weighted Step up overs (1 DB)
- 4 Weighted Step up Overs (2 DBs)
- 6 Box Jumps + Step Downs
- 6 Box Jump Overs with Step Down

Every 4:00 x 4
20 Wall Balls @ 20/14 lbs
20 Box Jump Overs + Step Down @ 24/20"
10 Dumbbell Step up Overs @ 40/25 lbs x 2

Active Recovery on a machine in remaining time.

Score: Time
Time Cap: 16:00
Kilogram:
RX: 9/6 & 18/11
Beg: 5/4 & 9/4.5
Int: 7/5 & 13.5/7

Scaling Options:
Beginner
15 Wall Balls @ 12/10 lbs
15 Box Jump Overs or Plate Hops
10 Dumbbell Step up Overs @ 20/10 lbs x 2

Intermediate
20 Wall Balls @ 16/12 lbs
20 Box Jump Overs @ 24/20"
10 Dumbbell Step up Overs @ 30/15 lbs x 2

Fitness
20 Wall Balls @ 20/14 lbs
20 Box Jump Overs + Step Down 24/20”
20 Step up Overs, unweighted

Prone Hamstring Curls With Medicine Ball
2 x 10-15 Reps

Goal: Hamstring Accessory