Skills
5:00 movement review: overhead squat
Then, 3 sets of:
8 single-arm KB/DB press in lunge position (8L/8R)
10 hollow rocks
8 plate front squats
Strength
Overhead Squat
Sport: 4×5 @ 65-70% of 1RM snatch
Life: 4×5 @ 60-65% of 1RM snatch
Fundamentals: 4×5 – same weight across all sets
Metcon
Sport:
10-9-8-7-6-5-4-3-2-1
Wall balls (unbroken) 20/14
CTB pull ups
*25 double unders after each round
Life:
10-9-8-7-6-5-4-3-2-1
Wall balls 20/14
Pull ups
*25 double unders after each round
Fundamentals
10-9-8-7-6-5-4-3-2-1
Wall balls
Ring Rows
*50 single unders after each round
