On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats
* A new set of back squats begins every 2 minutes [0:00-2:30-5:00-7:30-10:00]
* As the weight drops, athletes should build in weight
* These sets should be completed unbroken
* It may be helpful to start around 55-60% of your 1RM and build from there
AMRAP 15:
21 Wallballs (20″/14″)
18 Single Dumbbell Alternating Power Snatches 35/20 (Rx+ 50/35)
15 Toes to Bar
12 Box Jump Overs (24″/20″)
## DESCRIPTION
* This two part workout begins with 5 sets of back squats
* A new set begins every 2:30 [0:00-2:30-5:00-7:30-10:00]
* Look to build in weight as the reps decrease
* The AMRAP 15 that follows features two gymnastics and two weightlifting movements
* Athletes can expect to complete about 2+ to 3+ rounds
## WALLBALLS
* Men throw to a 10 foot target
* Women throw to a 9 foot target
* Choose a weight you can complete about 1 minute
## ALTERNATING DUMBBELL POWER SNATCHES
* Switch arms every rep for a total of 9 each side
* Choose a weight you can complete in about 1 minute
## TOES TO BAR
* Choose a rep number or variation that you can complete in about 1 minute
## BOX JUMP OVERS
* You don’t have to stand to full extension on top of the box
* We recommend a jump down to step down instead of rebounding these
## Strict Chest To Bar Biathalon
For Time:
800 Meter Run
12 Strict Chest To Bar Pull-ups
800 Meter Run
9 Strict Chest To Bar Pull-ups
800 Meter Run
6 Strict Chest To Bar Pull-ups
Every Additional Break:
200 Meter “Penalty” Run
## HOME GYM
AMRAP 15:
50 Double Unders
40 AbMat Sit-Ups
30 Goblet Squats
20 Single Dumbbell Alternating Power Snatches
# GENERAL WARM-UP #
## 2 Rounds of 30 Seconds Each
Air Squats
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 DB Hang Power Cleans
10 DB Presses
# PRACTICE ROUND #
## 1 Round
10 Double Unders
6 AbMat Sit-Ups
6 Goblet Squats
6 Single Dumbbell Alternating Power Snatches