Skills
Sotts Press (front rack) 3×4
On-toes split jerk + press in split 3×1+3
Strength
Power Clean + Hang Clean + Split Jerk
Sport: 6×1 @ 75-80%
Life: 6×1 @ 70-75%
Fundamentals: 6×1 – choose load, same weight across all sets
Metcon
Sport:
5 rounds for time of:
10 alt. DB/KB snatch 70/50
10 10m shuttle sprints
Life:
5 rounds for time of:
10 alt. DB/KB snatch 50/35
10 10m shuttle sprints
Fundamentals:
5 rounds for time of:
10 alt. DB/KB snatch – choose load
10 10m shuttle sprints
