Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– 15 plank hold hold
– hand stand kick ups
– med ball toss
– 100m run

FITNESS-
A. Hang power clean-12 minutes of skillwork
+
5 RFT
15 RKB swings
5 plank walk outs
200 meter run
* scale up to 400 if you’ve been running, stay with 200 if you have not been

PERFORMANCE-
A.Hang power clean-12 minutes to build to HS
+
5 rounds for time
5 HPC, 185/115
5 wall climbs
800m run




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