Sunday
Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

Then

FITNESS-
A. HPC skillwork
+
15 min partner workout
5 kb swings
5 burpees
*1 partner works at a time, P1 must finish the round before P2 goes

PERFORMANCE-
A. Power clean from mid hang x 1 from floor x 1 x 6 *building
+
15 min partner workout
5 PC (135/95)
5 burpees over bar
*1 partner works at a time, P1 must finish the round before P2 goes




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