Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX
Fitness:
9×3 Climbing
Part 2 – Conditioning:
“Spellbound”
Performance:
For Time:
15-12-9-6-3
Handstand Walk Meters/HSPU
Box Jump 30/24
Fitness:
For Time:
15-12-9-6-3
HSPU Progression
Box Jump AHAP
