Skills
3 sets of:
10 bird dogs (10 ea. side)
15 scap push ups
15 band tricep pushdowns
Strength
Bench Press
Sport: 1×5 @ 75%; 2×3 @ 80%; 2×2 @ 87.5%
Life: 1×5 @ 70%; 2×3 @ 80%; 2×2 @ 87.5%
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport:
800m run
Then;
15-12-9-6-3
Hang power clean 115/75
Push jerk 115/75
Box jump 24”/20”
Life:
800m run
Then;
15-12-9-6-3
Hang power clean 95/65
Push jerk 95/65
Box jump 24”/20
Fundamentals:
800m run
Then;
15-12-9-6-3
Hang power clean – choose load
Push jerk – choose load
Box jump
