Skills/Conditioning
Tabata double unders
METCON
For time:
21-18-15-12
Toes to bar
12-9-6-3
Shoulder to overhead
135/95 155/105 185/125 205/145
Scaled
Knee raises
Shoulder to overhead
95/65 105/75 115/85 135/95 155/105
Accessory work
Crossover symmetry 3x each
Archer
Pulldown
Tiger walk
Note: Refer to the sheet. “Happy shoulders, happy life”
30 jerk grip sots press
2 sets
25 GHD situps
25 back extensions
Weightlifting W3D3
Snatch
5×1
Snatch pulls @110% of 1RM
3×3
Front squats
5×2