Tuesday

70# KB swings for this chick!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– DB ext. rt.
– forward wall slides
– tempo push up
– back ext.

FITNESS-
A. Power Clean + PC from pause @ knee (1+2) x 5 sets … move to a clean grip DL for 5 reps x 5 sets if you are uncomfortable with the clean
B. CG bench press; 5.4.3.2.1 -rest 60 seconds –
+
10 minute amrap @ MAX effort
15 cal on rower or 200m run
10 DB push press

finisher:
hollow holds/rocks x 30 sec. x 2 sets

PERFORMANCE-
A. Power Clean TnG wave load 3 x (2 TnG reps @ 80% – rest 30 sec. – 4 TnG reps @ 60%) – rest 90 seconds bt. next wave
B. CG bench press; 5.4.3.2.1 -rest 60 seconds –
+
10 minute amrap @ MAX effort
15 cal on rower or 200m run (RUN PREFERRED)
10 S2O @ 95/65#

finisher:
hollow holds/rocks x 30 sec. x 2 sets