Strength: Back squat
Athletes will have 12 minutes to complete the following:
3 x 6 @ 70%
*If athletes are unsure about what weight to use, they should gauge their weight
as a 6 0r 7 on a scale of 1 to 10.
Every minute on the minute for 10 minutes, alternate between:
EVEN - :30 Front rack hold @ (135/95)
ODD - 15 Wall balls @ (20/14)
*Athletes may increase the weight of the front rack hold to (155/115) if
their coach agrees.
*If athletes increase the weight of the front rack hold
they MUST increase the wall ball reps to 18.