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

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