Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– lateral goblet squat
– db ext rt
– back ext
– 100m run

FITNESS-
A.1  dL x 10 reps x 3 sets, rest 60 seconds
A.2  Strict DB shoulder press x 8-10 reps x 3 sets, rest 60 seconds
+
15 minute amrap
30 kb swings
30 db S2O
30 hanging knee raises
30 wall balls, 24/20#
30 DB power snatch
30 walking lunge steps

PERFORMANCE-
A.1 DL x 8 reps x 3 sets @ 60-65%, rest 60 seconds
A.2  Strict HSPU x 6-8 reps x 3 sets, rest 60 seconds
+
For time:
50 kb swings, 70/55#
50 S2O, 95/65#
50 K2E
50 wall balls, 24/20#
50 walking lunge steps
50 double unders




Leave a Reply

Your email address will not be published. Required fields are marked *