Wednesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
1 round of the following
3 TGU per side
wall squat x 10 x2
kip swing x 3 x 8.. work on hollow positioning
plank walk outs x 10

FITNESS-
A. Hang Squat clean x 2 singles x 4 sets *catch high and ride down if you need to
B. 12 minute EmOM
odd = 6 front rack walking lunge steps @ moderate to tough weight *take from rack
even = laying to standing rope climb
+
3 rounds
1o Right arm walking lunge steps
10 Left arm walking lunge steps
30 sit ups

rest 5 minutes

2 minute row for max meters

PERFORMANCE-
A. Hang Squat clean x 2 singles x 4 sets @ 70-80%
B. 12 minute EmOM
odd = 6 front rack walking lunge steps @ moderate to tough weight
even = 2-3 MU or 5 weighted pull ups or 5 strict pull ups
+
“tailpipe”
3 rounds
20 double KB front rack lunge steps @ 55/35# per hand
200m run
20 T2B
200m run

rest 5 minutes

2 minute MAX effort burpees




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