Skills
3 sets of:
8 tempo goblet squats (5 seconds down / 1 second pause / 5 seconds up)
15 hollow rocks
5 seated box jumps (seat height below parallel) – tallest possible
Strength
Pause Front Squat + Front Squat
3 second pause at bottom of squat
Sport: 15:00 to work up to a heavy single
Life: 15:00 to work up to a heavy single
Fundamentals: 3-3-3-2-2-2-1-1-1-1-1 gradually building to a heavy, but safe, single.
Metcon
Sport:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10…
Thruster 115/75
Burpee over bar
TTB
Life:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10…
Thruster 95/65
Burpee over bar
KTE
Fundamentals
On a 10:00 clock, ascending ladder of:
2-4-6-8-10…
Thruster – choose load
Burpee over bar
Hanging knee raise
