Gates of Atlantis

17
Apr

Gates of Atlantis

SKILL – Squats/Overhead Squats

STRENGTH – Bench Press
65% x 6 reps
80% x 4 reps
90% x 4 sets of 2 reps

METCON – 9-12-15-12-9

Burpee Box Jump Overs
Squats

Level 1 – Overhead Squats (135/95), 30/24
Level 2 – Overhead Squats 95/65, 24/20
Level 3 – Front Squats 75/55, 20/16
Level 4 – Goblet Squats, 18/12