June 24 & 26

Tuesday

Max Effort
Front Squat 5 x 3-4
*8 second count on way down.

Dynamic Effort
AMRAP 8 Minutes w. Partner
3 Pause Dip Push Jerk @ 70-80%

Core Work
30 Supermans
30 Hollow Rocks
3 Sets

Thursday

Strength & Efficiency Tests


Test 1 - 3 People
Carry 2 Barbells (205lbs each) 100m - for time
*Taken from ground

Test 2 - 2 People
Carry 1 Barbell 50m - as heavy as possible
*Taken from rack

Test 3 - 4 People
Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 2x 45lb plates, 2x 55lb plates for 400m - for time

then...

Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 1x 45lb plate, 1x 55lb plate for 200m - for time