Skills
3 sets of:
10 plate front squats + 5 plate press overhead at bottom of squat
10 hollow log rolls
8 half-kneeling bottoms up KB press – light
Strength
Overhead Squat (1RM)
Sport: 1×3 @ 75%; 1×3 @ 80%; 1×2 @ 85%; 1×1 @ 90%; continue on to 1RM
Life: 1×3 @ 70%; 1×3 @ 85%; 1×2 @ 80%; 1×1 @ 85%; continue on to 1RM
Fundamentals: 10×1 – moderately heavy; same weight across all sets
Metcon
Sport:
AMRAP 15:00
15 wall balls
10 HSPU
50 double unders
Life:
AMRAP 15:00
15 wall balls
10 modified HSPU or pike push ups
50 double unders
Fundamentals:
AMRAP 15:00
15 wall balls
5 wall walks – modify wall walk height as needed
100 single unders
