Monday 19th September


Warm Up

Dynamic stretching and walk through of Illinois agility test


Illinois agility test X 3

Each athlete will be timed on their attempts, best time will be taken. (Repeated in 2 weeks)


15min- Back Squats  

4-4-4-4-4 @ 80%1RM

WOD Part A

0-10Mins - Establish 8RM Front Rack Lunge (Weight must be cleaned up, NO RACKS)

WOD Part B

12-20Min – 8Min AMRAP of:

12 Front Rack Lunges 50/35

8   Power Snatches    50/35

6   BOB

Score = Weight on Part A x Rounds on Part B i.e. 60kg x 5 = 300.






James Davidson

ne37 1pr