A) Strength: Front Squat 4 x 8 @70-75% of 3RM, rest no more than 2 mins between and
B) Metcon: 120 m sprint*, 5 GTO 185#/125#, 12 ball slams 35-50#/20-30# use the SAME weight for all 4 sets
Every 90 seconds complete one of the above exercises. Alternate through until you have completed 4 rounds each or 12 total rounds
*Down 60 and back for time efficiency (guesstimate 10 m past the 50 m line and mark with cone)
**Have members use a stopwatch at the beginning of each 90s or time them if the starts are not staggered.
Will take 18 minutes
Score: Front squat weight and best sprint time
B) Metcon: 120 m sprint*, 5 GTO 185#/125#, 12 ball slams 35-50#/20-30# use the SAME weight for all 4 sets
Every 90 seconds complete one of the above exercises. Alternate through until you have completed 4 rounds each or 12 total rounds
*Down 60 and back for time efficiency (guesstimate 10 m past the 50 m line and mark with cone)
**Have members use a stopwatch at the beginning of each 90s or time them if the starts are not staggered.
Will take 18 minutes
Score: Front squat weight and best sprint time
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