Skills
3 sets of:
10 Bulgarian split squats (10L/10R) – unloaded
Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right)
10 plate front squats (hold plate out in front w/ extended arms)
Strength
Front Squat
Sport: 3×3 @ 75%; 2×3 @ 80%
Life: 3×3 @ 70%; 2×3 @ 75%
Fundamentals: 5×3 – same weight across all sets
Metcon
For time:
10 muscle ups (ring or bar)
30 clusters 155/105
100 double unders
Life:
For time:
10 jumping muscle ups (ring or bar)
30 clusters 125/85
100 double unders
Fundamentals:
For time:
30 pull ups (scale as needed)
30 clusters – choose load
200 single unders
