Skill:
3x50 FT (25 FT R/L) 1-arm overhead dumbbell walking lunge @ moderate to challenging weight (down 25 FT Right + back 25FT Left = 1 50 FT 1-Arm OH DB Walking Lunge)
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@70%ww
1x3@80%ww
1x3+AMRAP@90%ww
WOD:
12 min AMRAP:
15/12 Cal Row
50 FT (25L/R) 1-Arm OH DB Walking Lunge @50/35
15 Wall Balls (20/14)
Accessory Work:
5 Rounds
10 DB Bench Press @ 55/35s (Unbroken)
Rest 30sec
10 T2b
Rest 30sec