Skills
3 sets of:
10 Bulgarian split squats (10L/10R) – light or unloaded
:25 hollow body hold
10 PVC or barbell duck walk steps
Strength
Overhead Squat
Sport: 4×3 @ 80-85% of 1RM snatch
Life: 4×4 @ 75-80% of 1RM snatch
Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s weight
Metcon
Sport:
21-18-15-12-9-6-3
Russian KB swing 70/53
Burpee on to plate
Life:
21-18-15-12-9-6-3
Russian KB swing 53/35
Burpee on to plate
Fundamentals
21-18-15-12-9-6-3
Russian KB swing – choose load
Burpee on to plate
