Skills
3 sets:
10 front foot-elevated split squats (10L/10R) – unloaded
5 jump squats – highest possible w/ each jump
10 Cossack squats – weighted if possible; light
Strength
Paused Front Squat
(3-sec pause at the bottom)
Sport: 5×3 @ 65%
Life: 5×3 @ 60%
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport:
AMRAP 10:00
10 overhead walking lunge steps 75/55
100m sprint
10 box jump overs 24”/20”
Life:
AMRAP 10:00
10 overhead walking lunge steps 45/35
100m sprint
10 box jump overs 24”/20”
Fundamentals:
AMRAP 10:00
10 overhead walking lunge steps – use plate; choose load
100m sprint
10 box jumps
