Skills
2×3 muscle clean from power position – empty bar
2×3 tall clean (on toes) – empty bar
Strength
High-Hang Clean
Sport: 5×2 @ 70-75%
Life: 5×2 @ 65-70%
Fundamentals: 5×2 – same weight across all sets; focusing on technique
Metcon
Sport
AMRAP 4:00
5 deadlifts 155/105
5 lateral burpees over bar
5 ball slams
Rest 2:00 then;
AMRAP 4:00
5 deadlifts 155/105
5 lateral burpees over bar
5 ball slams
Life
AMRAP 4:00
5 deadlifts 135/95
5 lateral burpees over bar
5 ball slams
Rest 2:00 then;
AMRAP 4:00
5 deadlifts 135/95
5 lateral burpees over bar
5 ball slams
Fundamentals
AMRAP 4:00
5 deadlifts – choose load
5 lateral burpees over bar
5 ball slams
Rest 2:00 then;
AMRAP 4:00
5 deadlifts – choose load
5 lateral burpees over bar
5 ball slams