Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– PVC pass throughs
– PVC OHS
– Kip swing
– double under

FITNESS-
A. OHS – skillwork, sets of 3 from rack
B. HPC x 1 Front squat x 1 x 5
+
12 minute amrap
9 KB swings
6 abmat sit ups
3 burpees

PERFORMANCE-
A. OHS – build to a tough double in 10 minutes
B. Hang squat clean- build to HS
+
14 minute amrap @ max
8 box jumps, 30/24″
5 double unders
3 power cleans @ 75% of B