Skill:
Alt. Dumbbell Box Step-up @24/20.
3x10 (5R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight (50/35)
Strength:
Back Squat
+5-10# to Working Weight / Training Max
Working Weight / Training Max @95-100% 5RM from 10/27/20. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x4@80%ww
WOD:
4RFT:
10 DB Box Step-ups (50/35)
20 Wall Balls (20/14)
10 (5R/L) 1-Arm DB Hang Clean & Jerk (50/35)
Accessory Work:
10 min AMRAP:
12/9 Cal Row
3 Ring Dips or Jumping Ring Dips…(Rd 1)
12/9 Cal Row
6 Ring Dips or Jumping Ring Dips
12/9 Cal Row
9 Ring Dips or Jumping Ring Dips and so on adding +3-reps until time expires…(Rd 3, etc)