Warm-up:
2×5 Wall Squat
2×10 PVC Pass Through
2×10 PVC Over Head Squat
2×10 PVC OH Lunge
Strength:
1) 6×2 Back Squat, @ 85%
2) 6×2 Over Head Squat, @ 85%
Warm-up with 2×2 for each
20min time limit
Notes:
Back Squat sets need to have a spotter.
Ideally you should be doing each set of 6 at 85%. Now if you have a big number you need to put up, use 2 of the 6 set as additional warm-ups, making it a total of 4×2 at 85%. If you fall into this category you will know it.
Conditioning:
AMRAP 15min
8 Ring Dips (must be Rx’d, mod = 16 Box dips)
10 Box Jumps
12 Lunge w/ Barbell Overhead, PVC-95#