A) Strength (15m to Complete)
Fitness
3-5 Sets
8-10 PVC OHS or Air/Goblet/Front Squats
Performance/Sport
5 Sets Building in weight
6 Overhead Squats @ 32X1
Goal: Perfect positions before load
B) Metcon (9m CAP)
Fitness
15-12-9 or 18-15-12
DL
Knee raises or Sit Ups
Performance
18-15-12
DL (185/115)
T2B
Sport
18-15-12
DL (225/135)
T2B