Skills

3 sets of:
10 bent-over rear delt flyes – use light DBs or change plates
10 feet-elevated ring rows
:30 plank hold (arms fully extended)

Strength

Bench Press w/ 1-sec. pause on chest

Sport: 4×5 @ 70-75%
Life: 4×5 @ 65-70%
Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s working weight

Metcon

Sport
AMRAP 12:00
8 deadlifts 155/105
6 hang power cleans 155/105
4 push jerks 155/105
25 double unders

Life
8 deadlifts 135/95
6 hang power cleans 135/95
4 push jerks 135/95
25 double unders or 25 double under attempts

Fundamentals
8 deadlifts – choose load
6 hang power cleans – choose load
4 push jerks – choose load
50 single unders