Skills
4 sets, for quality of:
-:30 ME row / Assault Bike
-10 strict TTB
Rest 1:00 between sets
Strength
Close Grip Bench Press
Sport/Life/Fundamentals:
Every 3:00 for 12:00 perform:
5 close-grip bench press – hands just outside of smooth; heaviest possible
12 hip extensions on GHD or partner spotted on bench
Metcon
Sport:
5 rounds for time of:
10 alternating DB snatch 70/50
100m sprint
Life:
5 rounds for time of:
10 alternating DB snatch 50/35
100m sprint
Fundamentals:
5 rounds for time of:
10 alternating DB snatch – choose load
100m sprint
