Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– tgu 1/side
– wall angels

FITNESS-
A.1  Front Squat;  x 2-3 reps @ 2121 x 3 sets, rest 90 seconds
A.2  Strict pull up x DB bent over row x 5/side x 3 sets, rest 90 seconds
+
9 minute amrap
21-15-9
goblet squat
kb swing
jumping pull up

finisher work
plank walk outs – 10 reps x 3 sets – rest 30-40 seconds bt.  *hold each rep for 2 sec. with hands out in front.. no extension here

PERFORMANCE-
A.1  Front Squat; 90-95% x 1 rep x 3 sets, rest 90 seconds
A.2  Strict pull up x 10-12 reps x 3 sets, rest 90 seconds
+
21-15-9
squat clean @ 115/75
CTB pull up

*scale up to 135/95 for squat cleans if you can.. should be tough here

finisher work
plank walk outs – 10 reps x 3 sets – rest 30-40 seconds bt.  *hold each rep for 2 sec. with hands out in front.. no extension here




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