Congrats to everyone that ran the Spartan Race this weekend at Fort Carson Army Base .

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Front Squats 65% + 5 lbs of 1RM
4 x 8

Metcon:
10 Rounds 18 min Cap
4 Handstand Push Ups
8 Wall Ball 20/14
12 Box Jumps

Elite Competition Class

Every week for through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

1. Snatch
EMOMx10: 1 Squat Snatch

2. Squat
5×4 Back Squats, across

3. Stamina Builder
3 Rounds of “Double DT”
24 Deadlifts, 155/105
18 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
Rest 2 minutes between rounds.

4. Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.