Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext
– goblet squat
– ring row complex
– double unders

FITNESS-
3 sets of
10 TnG DL
25 sec. aB/rowsprint @ max effort
rest 3 minutes bt. sets

rest 5 minutes

3 sets of
10 TnG thrusters – pick weight off feel.. should be tough
25 sec. aB/row sprint @ max effort
rest 3 minutes bt. sets

rest 5 minutes

10 rounds for time
3 horizantel ring rows
50m FW @ tough weight

PERFORMANCE-
3 sets of
10 TnG power Clean – around 55-65% of PC max… can increase weight if you can do 10 UB
25 sec. aB/row sprint @ max effort
rest 3 minutes bt. sets

rest 5 minutes

3 sets of
8 TnG Front squats -60-65% of max
25 sec. AB/row sprint @ max effort
rest 3 minutes bt. sets

rest 5 minutes

10 rounds for time
1 rope climb
30m FW @ 70/55# per hand




Leave a Reply

Your email address will not be published.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