Skill 1:

3/3 Hollow Rock to Arch (3 ea direction)

1:00 Rest

10 Double Dumbbell Maltese Press*

1:00 Rest

5 Sets

*moderate weight, but each 10 should be done unbroken

FC Skill challenge:

Max reps single-unders

2 Attempts

 

Strength:

EMOM for 15 minutes:

1 Squat clean (70-75% of 1-rep clean)*

 

For quality of movement
* maintain same load throughout all rounds

 

 

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