Wednesday 9/3

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips, lats
+
3-5 minutes of movement prep
ARE squats
bottoms up kb press
double unders
wall angels

then

Performance:

A. Clean pull under x 3 x 3
B.1 Front Rack lunge step x 8 (4/side) x 3
B.2 BB bent over row @ 31×2 x 5 reps x 3 sets
+
For time
30 FS @ 55% of max
50 kb swings, 70/55#
70 cal on rower

rest 5 minutes

800m sprint for max

finisher:
hollow hold x 40 sec. x 3 sets -r est 40 sec. bt. efforts

Fitness:

A. Hang power clean + 5 FS x 3 sets.. pause for 3 sec. in bottom of FS
B.1 DB lunge step x 8 (4/side) x 3
B.2 BB bent over row @ 31×2 x 5 reps x 3 sets
+
For time
30 heavy goblet squats
40 cal on AB
50 cal on rower

rest 5 minutes

800m sprint for max

finisher:

hollow hold x 40 sec. x 3 sets -r est 40 sec. bt. efforts




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