Level 1
Strength
Back Squat
6 x 3 @ 87.5%
WOD 1
Complete as many rounds and reps as possible in 3mins of:
7 Back Squats (50kg/35kg)
7 Burpees
Rest until the running clock reaches 6mins and then…
WOD 2
Complete as many rounds and reps as possible in 3mins of:
7 Front Squats (40kg/25kg)
7 Ball Slams (12/9)
Rest until the running clock reaches 6mins and then…
WOD 3
Complete as many rounds and reps as possible in 3mins of:
7 Overhead Squats(20kg/15kg)
7 Burpee Ball Slams(12/9)
Level 2
Strength
Back Squat
6 x 1 @ 93%
WOD 1
Complete as many rounds and reps as possible in 3mins of:
7 Back Squats (70kg/55kg)
7 Burpees
Rest until the running clock reaches 6mins and then…
WOD 2
Complete as many rounds and reps as possible in 3mins of:
7 Front Squats (50kg/35kg)
7 Ball Slams (15/12)
Rest until the running clock reaches 6mins and then…
WOD 3
Complete as many rounds and reps as possible in 3mins of:
7 Overhead Squats(30kg/25kg)
7 Burpee Ball Slams(15/12)