- RX -
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)

- INTERMEDIATE -
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)

- BEGINNER -
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)

2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
200-m jog

Pre-workout:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
- Take the barbell from the floor.

Accumulate:
2:00 reach, roll, and lift

Against a 6-minute running clock:
Run 800m
Max rep single-arm DB overhead squats (35/50 lb)