1) Test Vertical Jump:
3 attempts, rest 2 min between attempts
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2) Front Squat:
3 x 4 reps

All sets should be at 95% or above 3RM from last week. Attempt a 4RM with last week’s 3RM on final set.

3) Push Up/Toes to bar ladder

Minute 1 complete 1 of each
Min 2 complete 2 of each
Min 3 complete 3 of each
…
Continue until you are unable to complete either exercise within the minute i.e. if you miss TTB, continue with push ups

Ragin’ Games Participants: This is a big weekend coming up. The Competition Program for this week is designed to allow your body to be recovered for Saturday and also to practice the movements you will see. If you normally follow Performance, I would suggest following the Competition Program this week only. The weights this week are listed for the Rx division. Revise the weights to match your division.