Monday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap reteaction
– kb walk w/ press
– tgu 1/side
– pvc ohs

FITNESS-
A.1  FS;  x 5-7 reps x 3 sets, rest 60 seconds
A.2  Strict pull up variation @ 21×5 x 3 reps x 3 sets, rest 60 seconds
B.  EMOM x 5 of 3 TnG hang power cleans – increase weight each set..
+
3 minute amrap
2 low ring rows
4 goblet squats
6 box jumps, with step down
rest 2 minutes
x4

PERFORMANCE-
A.1  FS; 65% of last week’s HS x 5-7 reps x 3 sets, rest 90 seconds
A.2  Strict pull up @ 21×5 x 3 reps x 3 sets, rest 90 seconds
B.  EMOM x 5 of 3 TnG hang squat cleans – increase weight each set.. nothing over 80%
+
3 minute amrap
4 c2b pull ups
4 OHS, 115/75 or 135/95
6 box jumps, 30/24” with step down
rest 2 minutes
x4




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