FRIDAY

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-trainers choice

Then

FITNESS-
A. Mid hang clean pull + hang power clean – building over 10 minutes
B. Back Squat x 3 x 3
+
400m row
rest 2 minutes
5.4.3.2.1
DL
burpee to 4″ target above reach
DB box step ups (5/leg, 4/leg etc.)
rest 2 minutes
400m row

PERFORMANCE-
A. Clean pull + Mid hang clean + hang clean – building over 10 minutes
B. Back Squat @ 75% x 3 x 3
+
3 min box jump (24/20) step down
rest 3 minutes
5.4.3.2.1
Clean @ 155/105
burpee CTB pull ups
box jump, 30/24″
rest 3 minutes
3 min amrap double unders

*scale up to 185/125 on clean if you can.
*scale burpee pull ups to MU if you can




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