Skills
3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
15 band good mornings
:20 hang from bar in hollow body
Strength
Back Squat
Sport: 2×5 @ 75%; 2×5 @ 80%
Life: 2×5 @ 70%; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets
Metcon
Sport:
AMRAP 20:01
9 power cleans 145/100
11 ball slams
9 box jumps 24”/20”
11 wall balls
Life:
AMRAP 20:01
9 power cleans 135/95
11 ball slams
9 box jumps 24”/20”
11 wall balls
Fundamentals:
AMRAP 20:01
9 hang power cleans – choose load
11 ball slams
9 box jumps
11 wall balls
