Alternative Athletics: 1 Rep Max

Warmup
9-12-15
Goblet Squat
Hip Extensions

Find Your 1 Rep Max
​
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps

Post Max Conditioning
4Min Amrap
200m Run
20 Burpees
Max Reps Snatch 55%

2min Rest

4Min Amrap
200m Run
15 Burpees
Max Reps Snatch

2min Rest

4Min Amrap
200m Run
10 Burpees
Max Reps Snatch

​Recovery
​400 Meter Run
25 Box Steps
​400 Meter Run
​3:00 Plank Hold (accumulative)