Skills
3 sets:
12 banded clam shells (12L/12R)
8 tempo goblet squats (5 down / 3 pause / explode up)
10 front foot elevated split squats (10L/10R) – no load
Strength
Paused Front Squat
(3 sec pause)
Sport: 2×3 @ 65%; 3×3 @ 70%
Life: 2×3 @ 60%; 3×3 @ 65%
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
400m run
10 thrusters 135/95
15 TTB
Life:
3 rounds for time of:
400m run
10 thrusters 115/75
15 KTE
Fundamentals:
3 rounds for time of:
400m run
10 thrusters – choose load
15 hanging knee raises
