“Pearl Harbor Day”

Back Squat 10, 10, 10, 7, 7, max

10@40% rest 60 s; 10@50% rest 90 s; 10@55% rest 90 s; 7@60% rest 90-120 s;

7@65% rest 2-3 min; max@70% -- goal is 10+


Start with sets of 10 for your three “warm up” sets. The seven’s should be moderately heavy. For the final set at 70% go for max. Goal is 10+ reps on the final assault.

Conditioning

10 BB good mornings 65#/45# (no racks)*

40 BB split squats (20 R then 20 L) knee must touch ground

10 good mornings

30 split squats

10 good mornings

30 split squats

10 good mornings

30 split squats

Time cap: 12 minutes

*Scaling options for GM’s – use a lighter bar, body bar or pvc

Score: max reps @70%, time or time + remaining reps

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