Thursday 9/18

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
bottoms up press x 10/side
back ext. x 15
wall squats x 15
bear crawl

then

Performance:

A. Power Clean + Hang Power Clean Cluster; (1+1) x 3 x 3 sets, rest 15 sec. bt. clusters, rest 90 seconds bt. sets
B. BN Snatch grip Push Press x 3 x 3 sets – go off feel – hold each rep for 3 sec. OH
+
4 rounds for time
60 double unders
15 kb swings, 70/55#
5 wall climbs
+
30 sec. AB or row sprint @ max effort
rest 2 minutes x 3 sets

Fitness:

A. Power Clean + Hang Power Clean Cluster; (1+1) x 3 x 3 sets, rest 15 sec. bt. clusters, rest 90 seconds bt. sets
B. BN Snatch grip Push Press x 3 x 3 sets – go off feel – hold each rep for 3 sec. OH
+
12 minute amrap
35 double unders or .3 miles on AB
15 kb swings
3 wall climbs
+
30 sec. AB or row sprint @ max effort
rest 2 minutes x 3 sets




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