B. Mobility
90/90 hip stretch
60sec per side
C. Specific
5 Back squats
100m Run or row @easy
4 Front squats
100m Run or row@moderate
3 OHS
100m Run or row@Hard
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-Back squat 60/43
-Front squat 43/30
-OHS 34/25
Score: Time
TC: 25mins
Scaling options
Beginner
For time
30-50 Back squats @light
600-800m Run
30-50 Front squats @light
600-800m Run
30-50 Overhead Squats @light
1km Run
Intermediate
For time
50 Back squats @115/75lbs
800m-1km Run
50 Front squats @75/55lbs
800m-1Km Run
50 Overhead Squats @65/45lbs
1km Run