Strength –

Every 3min x 5

Max Thrusters – 40/30kg

Workout – 25min CAP


Wall Balls

Pistol Squats


Scaled –

40/30/20/10 x Wall Balls

60/50/40/20 x Lunge Steps

20/15/10/5 x Burpees

Strength Notes – The aim of this strength piece is to test the athlete’s ability to cycle through big sets at a light weight with limited rest periods. Athletes should aim to move until failure each set. The goal of each set should be to achieve the amount of reps of previous sets.