Skills
-Broad jump 4×3 – max distance
-3-stop clean deadlift (1″ off floor/knee/power position) + high hang clean from power position 4×3
Strength
Clean (5X3)
Sport: 5×3 @ 70-75% of 1RM
Life: 5×3 @ 65-79% of 1RM
Fundamentals: 5×3 (power) – choose weight
Metcon
Sport:
10-9-8-7-6-5-4-3-2-1
Deadlift 205/145
Box jump over 30″/24″
Life:
10-9-8-7-6-5-4-3-2-1
Deadlift 185/125
Box jump over 24″/20″
Fundamentals:
10-9-8-7-6-5-4-3-2-1
Deadlift – choose weight
Box jump – choose height
