Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– split position press
– kb swing
– push up
– 10 pulls on rower

FITNESS-
A.1 Split position press x 4 x 4 sets
A.2 Clean grip RDL to knee @ 32×1 x 5 x 4 sets
B. 1-4 unbroken push up ladder in 5 minutes
+
3 rounds – getting faster each round
500m row
5 burpees
20 kb swings
5 burpees
rest = 3 minutes bt. rounds

PERFORMANCE-
A.1  Split Jerk; 80% of max from 2 weeks ago x 1 rep x 4 sets
A.2 Clean grip RDL to knee @ 32×1 x 5 x 4 sets
B.  1-4 unbroken strict dip ladder in 5 minutes
+
3 rounds – getting faster each round
500m row
18 S2O @ 95/65
21 kb swings, 55/35#
50 double unders
rest = 3 minutes bt. rounds

*the S2O should be unbroken here.. adjust the weight and work on your breathing to keep the rounds faster and more intense each time.




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