Skills
3 sets:
10 front-foot elevated split squat (10L/10R) – unloaded
10 Cossack squats – loaded if possible; light
:15 hang from bar in hollow
Strength
Pause Front Squat + Front Squat
3 second pause at bottom of squat
Sport: 1+2 – work up to a max, then perform 2×1+2 @ 90% of max
Life: 1+2 – work up to a max, then perform 2×1+2 @ 85% of max
Fundamentals: 6×1+2 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
5 thrusters 185/125
25 calorie row
50 double unders
Life:
3 rounds for time of:
5 thrusters 145/100
25 calorie row
50 double unders / 100 single unders
Fundamentals:
3 rounds for time of:
5 thrusters – choose load; heavy
25 calorie row
100 single unders
