Skill

Oly Skill Work
*Pick 1 Movement and Spend 15 minutes working on it.
*Use the same movement as last week to refine technique

Metcon

5 RFT:
10 Goblet Squats (53, 35)
10 T2B
10 Box Jumps w. step down (24, 20)
10 Wallballs (20, 14)

L2: (45, 25) (Knee lifts) (14, 10)
L1: (35, 25) (Knee Lifts) (Alt. Step-ups) (10, 8)
15:00 Cap

**Coaches Notes**

– Skill: Build on technique from last week.
– Metcon: Todays workout is intended to be moderate volume and not take longer than 15 minutes. You should be able to complete all movements UB. You will have time today to get in GPP extra credit single arm farmer carries. These should be heavy/awkward and work lateral flexion. Go 50 meters on side then 50 meters on the other.