A. 15 minutes to find a 3RM Back Squat
- Take from 0-5 minutes to get some very light sets in and get out all your weights.
- From 5-10 to build from moderate to heavy, about 3-4 sets.
- From 10-15, aim to get 3 sets of 3 increasing until you reach your heaviest set.
B. For time:
7 rounds for time:
- 6 power snatch (30/42.5)
- 6 bar facing burpees
2 mins rest (self managed) into
3 rounds for time:
- 200m Run
- 12 thrusters (30/42.5)
- 9 HSPU
20 min cap
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