Thursday 9/25

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats
lateral goblet squats
bottoms up press
x-band walks

then

Performance:

A. SLO @ 3 sec. rise to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds.. look to be around 70-75% of PS
B.1 Jerk dip x 5 x 3 sets, rest 60 seconds @ 105-120% of best clean and jerk
B.2 Clean grip RDL x 5 x 3 sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee
+
for max calories and reps on a 15 minute running clock
tabata AB
rest 1 minute
tabata row
right into
am rap the following in the rest of time
4 strict ring dips
8 DB burpee DL @ 55/30# per hand
12 k2E

Fitness:

A. SLO @ 3 sec. rise to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds
B.1 Jerk dip x 5 x 3 sets, rest 60 seconds @ 105-120% of best clean and jerk
B.2 Clean grip RDL x 5 x 3 sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee
+
for max calories and reps on a 15 minute running clock
tabata AB
rest 1 minute
tabata row
rest 1 minute
am rap the following in the rest of time
10 sec. ring dip support
4 SumoDL
10 jump rope singles or double unders