Skills
3 sets of:
20 bodyweight glute bridges
10 single-leg KB deadlift (10L/10R) – light
10 hip extension on GHD or partner-spotted on bench
Strength
Deadlift
Sport: 2×5 @ 75%; 1×5 @ 80% ; 2×3 @ 85 % of 1RM deadlift
Life: 2×5 @ 70%; 1×5 @ 75% ; 3×3 @ 80% of 1RM deadlift
Fundamentals: 5×5 – same weight across all sets
Metcon
Sport:
5 rounds for time of:
10 power cleans 135/95
10 burpees
400m run
Life:
5 rounds for time of:
10 power cleans 115/75
10 burpees
400m run
Fundamentals:
5 rounds for time of:
10 hang power cleans – choose load
10 burpees
400m run
