Wednesday 9/6/2017

Skill

 
3 sets of:

8 elevated split squats (8L/8R) - unloaded or very light

5 seated box jumps (seat height below parallel) - tallest possible

8 plate front squats + 5 plate overhead press in bottom of squat

 

Strength


Sport/Fitness

Back squat

Work up to 1x20 at 65-70% of 1RM  


Life

3x10 - heaviest possible

 

Metcon


Sport

AMRAP 15:00

15 Russian KB swings 70/53

12 box jumps 24”/20”

9 CTB pull ups

 

Fitness

AMRAP 15:00

15 Russian KB swings 53/35

12 box jumps 24”/20”

9 pull ups

 

Life

AMRAP 15:00

15 Russian KB swings - choose load

12 box jumps

9 ring rows