Warmup - At a comfortable pace, do 3 rounds of:
BB Front Squat (no pause) - 5 reps
BB Push Press - 5 reps
BB Back Squat (no pause) - 5 reps
Behind the Neck Clean Grip Push Press - 5 reps
Use just the bar for the 1st round, then 65 lbs for the 2nd round, then
85 lbs for the 3rd round.
#1 BB Front Squat 1-1-1-1-1-1 rep
We are looking for a 1 Rep Max here. Start with a weight you can easily
manage and then add weight each set. We will post our results.
#2 On the 50 meter course, run 800 meters for time. We will post our results.
#3 On EVEN minutes, do 4 reps of BB Back Squat (no pause) @ 60% of 1RM
On ODD minutes, do 12 reps of American Kettlebell Swing.
When you are not doing squats or KB swings, you are doing burpees. #3 is
is over when you complete 40 burpees.
Results for Front Squat 1RM and 800 meter run:
Don Starr - 195 lbs and 3:20
Rob Tijerina - 245 lbs and 3:12
Scott Johnson - 245 lbs and 3:04
Quinn Tiemann - 225 lbs and 3:40
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