Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– wall squat
– strict pull up
– good morning
– 10 pulls on rower

Then

FITNESS-
A. Mid hang clean x 5 x 3 sets; rest 60 sec
B. RDL x 5 x 3 sets; rest 60 sec
+
12 min
5 push ups
7 ring rows
10 air squats

PERFORMANCE-
A. Mid hang clean x 1 + clean x 1 x 3 sets, rest 90 seconds
B. RDL x 3 x 3, rest 60 seconds, rest 60 seconds
+
12 minute armap
“Cindy”
5 pull ups
10 push ups
15 squats
+
side plank hold 15 sec on 15 sec off x 3/side alternating