Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– deadlift
– ohs
– power clean from postion 3
– 100m run

FITNESS-
8 min @easy pace – work on technique
4 DL
4 plank walk outs
+
10 min
100 meter run
10 kb swings
10 sit ups
+
12 min
10 wall balls
20 meter farners carry
30 sec jump rope

PERFORMANCE-
8 minutes to finish
1 mile run or 1200m
amrap DL @ 225/135
+
10 minute to finish
1 mile run or 1200m
amrap PC @ 80% of 1 RM
+
12 minutes to finish
1 mile run or 1200m
amrap OHS @ 135/95




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