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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap retraction
– hollow hold
– front squat
– 100m run

FITNESS-
A. DL x 1 HPC x 1 Front squat x 1 – practice
B. Back squat x 5 x 3 sets
+
21 jumping pull ups
200 meter run
21 JPU
400 meter run
21 JPU
200 meter run

PERFORMANCE-
A.  2 position sqt. clean (mid thigh + top of knee) – HS in 10 minutes
B.  FS; @ 22×1 x 3 x 3 sets
+
For time
21 pull ups
400 run
21 pull ups
800m run
21 pull ups
400m run

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