STRENGTH

Back squat:

1RM TEST

10-15 reps barbell only
5-8 reps @ up to 50%
5 reps @ 50%
3 reps @ 60%
2 speed reps @ 70%
1 rep @ 80%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%+

rest 2 min between sets

METCON- FOR TIME(CAP=14)

15 wall ball shots 9/6 KG
15 alt’ DB snatch 22.5/15 KG
15 burpee over the DB

REST 1 MIN

18 wall ball shots
18 alt’ DB snatch
18 burpee over the DB

REST 1 MIN

21 wall ball shots
21 alt’ DB snatch
21 burpee over the DB

GOAL= under 11 min