Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up kb walk to press 3x
– Vertical child’s pose x 20 sec. x 2
– GHD sit up with 2 second pause
– double unders

FITNESS-
A. Power Clean; x 5 rep x 5 sets; rest 30-60 sec
B. Push Press x 5 reps x 3 sets
+
3 minute amrap
20 sec AB
20 kb swing
20 sit ups
20 kb swings
20 burpees
rest 1 minutes
6 minute amrap
rest 1 minute
9 minute amrap

PERFORMANCE-
A. Power Clean; x 1 rep x 5 sets; rest 60 sec. bt. efforts and build in weight each set up to 90% for final 2 reps
B. Push Press x 3 reps x 3 sets @ 75% of PP max
+
3 minute amrap
20 double unders
20 kb swing; 70/50#
20 T2B
20 power cleans, 135/95
20 burpees
rest 1 minutes
6 minute amrap
rest 1 minute
9 minute amrap