Level 1
Strength
1) Pause Back Squat: 8 x 3 @50-60%, every 60s.
– Ensure each set is done explosively
– This % is of your athletes 1RM Back Squat.
2) Deadlift, Touch n Go: 4 x 4 @50-60% Rest 90s
– Warming up for Metcon
WOD
“Dead Ball”
5 Rounds for time:
10 Deadlifts (60kg/35kg)
20 Wallballs (14lb/8lb)
Rest 2:00
# 20min cap
Level 2
Strength
1) Pause Back Squat: 8 x 3 @50-60%, every 60s.
– Ensure each set is done explosively
– This % is of your athletes 1RM Back Squat.
2) Deadlift, Touch n Go: 4 x 4 @50-60% Rest 90s
– Warming up for Metcon
WOD
“Dead Ball”
5 Rounds for time:
10 Deadlifts (80kg/55kg)
20 Wallballs (20lb/14lb)
Rest 2:00
# 20min cap
