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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-x band walk
– goblet squat
– ring row
-du practice

Then

FITNESS-
A1. Front squat x 4 x 4 sets, rest 60 sec
A2. BB Bent over row x 6 x 4 sets, rest 60 sec
B. Mid hang snatch pull x 5 x 3
+
3 rounds
20 wall balls
15 jumping pull ups

PERFORMANCE-
A.1 FS @ 75% x 4 x 4 sets, rest 60 seconds
A.2 Pendlay row x 6 x 4 sets, rest 60 seconds
B. Mid hang snatch pull x 3 x 3 @ 80%
+
3 rounds for time:
10 thrusters @ 135/95
10 CTB pull ups

finisher:
weighted plank hold x 40 sec., rest 20 x 2




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