Wednesday (Hump Day) 9/10

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout Prep
lateral goblet squats
forward wall slides
ARE squats
kip swing w/ pull — work on staying hollow
bear crawls

then

Performance:

A.1 Clean + Hang clean from above knee (1+2) – every 60 seconds x 4 lifts.. building from 60-75% of a heavy clean, rest 30 sec.
A.2 FS @ 23×1 x 3 reps x 3 sets.. @ 55-60%, rest 90 seconds
+
8 minutes @ 80% effort
30 cal row
30 burpees over the erg
30 kb swings, 55/35#
amrap Burpee MU

rest 4 minutes

8 minutes @ 80% effort
10.8.6.4.2
HSPU (kipping allowed)
L-sit pull up
walking lunge steps x 3

*sub for MU is burpee strict CTB pull ups
*box HSPU or plank position HSPU or .5 rep count for wall climbs

Fitness:

A.1 Clean + Hang clean from above knee (1+2) – every 60 seconds x 4 lifts
A.2 FS @ 23×1 x 3 reps x 3 sets, rest 90 seconds
+
8 minutes @ 80% effort
30 cal row
30 burpees over the erg
30 kb swings
amrap Burpees to target 6″ over reach

rest 4 minutes

8 minutes @ 80% effort
10.9.8.7…1
L-sit hold for seconds
db strict press
10m walking lunge step




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