Mile Time

Competition Class

Strength

E3M12M & 10min AMRAP

E3M12M

Set 1: 5 back squats @ 50% 1RM

Set 2: 5 back squats @ 60% 1RM

Set 3: 5 back Squats @ 70% 1RM

Set 4: 20 Back Squats @ 60% 1RM Back Squat

 

10min AMRAP

10 Burpees over the bar

10 Jumping Lunges

10 Push Press 95/65

10 KTEs

 

 SKILLS & DRILLS

 

***PRIORITY***
Run 1mile for time

(Send me your mile time. If you haven't sent me your 400m time, please do)

 

1 Set ME UB Butterfly Pull-ups

Rest as needed

5min EMOM

30% of the reps you acheived in the pull-up test

 

E2M12M

2 Jerks @ 70-80% 1RM