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