Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– kb swing
– bottoms up KB walk
– ghd sit up
– good mornings

FITNESS-
A. Hang power Clean – skillwork
B. 5 minute amrap unbroken sets of 7 kb swings
+
10 minute amrap
3 box jumps
3 db S2O
3 abmat sit ups
6/6/6
9/9/9
etc…

PERFORMANCE-
A. Hang power Clean – build to heavy single
-rest 5 minutes
B. 5 minute amrap PC @ 75% of A
+
10 minute amrap
3 kb swings, 70/55#
3 S2O @ 115/75
3 T2B
6/6/6
9/9/9
etc…




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