Sorry about the late post or no post everyone! Thursday….

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– PVC OHS
– PVC pass throughs
– TGU 1/side
– tempo push up

FITNESS-
A.1 Clean grip RDl x 5 x 3 sets – 3 sec. pause just below the knee, rest 60 seconds
A.2 CG Bench Press x 5 reps @ 20×1 x 3 sets, rest 60 seconds
+
8 minute EmOM
odd = 3 high box jumps – with step down.. this isn’t metabolic – this is for explosive work
even = 20 sec. of wall walks – work on keeping core locked in.. don’t over extend as you walk up – solid push up off the ground
+
12 minutes on the clock
5 rounds
5 R/arm DB power snatch
5 L/arm DB power snatch
10 Knee raises
amrap cals on rower

PERFORMANCE-
A.1 Clean grip RDl x 5 x 3 sets – 3 sec. pause just below the knee, rest 60 seconds
A.2 CG Bench Press x 5 reps @ 20×1 x 3 sets, rest 60 seconds
+
8 minute EmOM
odd = 3 high box jumps – with step down.. this isn’t metabolic – this is for explosive work
even = 20 sec. of wall walks – work on keeping core locked in.. don’t over extend as you walk up – solid push up off the ground
+
12 minute AMRAP
5 power snatches 135/95
10 K2E
amrap unbroken double unders (when you fail move back into the PS and K2E)




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