Friday 9/5

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders
+
3-5 minutes of workout prep
ARE squats
bottoms up press *stay in scaption plane
Hollow body kip swing x 10
Bear crawl x 30 ft.

then

Performance:

A. Snatch push press + OHS @ 35×1 (3+1) x 3 sets *focus on OH positioning here
B. EMOM x 10 minutes
odd = BS x 2 reps @ 70% w/ 3 sec. hold in bottom
even = (-2) amrap MU or 5 strict CTB pull ups or 5-10 strict pull ups
+
10 minute amrap
10 pull ups
10 wall balls, 20/14#

Fitness:

A. Snatch push press + OHS @ 35×1 (3+1) x 3 sets *focus on OH positioning here
B. EMOM x 10 minutes
odd = BS x 2 reps w/ 3 sec. hold in bottom
even = 10 tough vertical pulls
+
10 minute amrap
10 ring rows
10 wall balls




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