Strength: Squat ladder – calculate from your last 3 rep max (if you don’t have one, establish one).
8 reps @ 75%
5 reps @ 80%
5 reps @ 85%
3 reps @ 90%
3 reps @ 95%
Then, 3 rounds for time of:
- 9/9 Step-ups onto a 20″ box with weight locked out overhead (45/25lb – competitors should use a sandbag rather than a plate)
- 7 HSPUs (with two 25lb plates and abmat)
- 30 Squats
