Specific Barbell Prep and Build
On both Back Squat and Push Press
5 Reps @ Light to moderate load
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar
Strength
Back Squat and Push Press
6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Reps @ 80–85%
Conditioning
Every 3:00 mins x 4 Sets
15/12 Wall Balls 9/6
12/10 DB Snatch 22.5/15
Max Cal Echo to 2:00
Score: Sum total Cals
RPE: 9/10
Primary Objective: !0/7+ Cals Per Round
Secondary Objective: Unbroken Wall Balla and DB Snatch
