Monday 09/11/2017

Skills

3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
15 band good mornings
:20 hang from bar in hollow body

Strength

Back Squat
Sport: 2×5 @ 75%; 2×5 @ 80%
Life: 2×5 @ 70%; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
AMRAP 20:01
9 power cleans 145/100
11 ball slams
9 box jumps 24”/20”
11 wall balls

Life:
AMRAP 20:01
9 power cleans 135/95
11 ball slams
9 box jumps 24”/20”
11 wall balls

Fundamentals:
AMRAP 20:01
9 hang power cleans – choose load
11 ball slams
9 box jumps
11 wall balls

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