Last Friday of September!! 9/26

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, lats, hips, ankles
+
3-5 minutes of workout prep
are squats x 2 sets
forward wall slides x 15
TGU x 3/side
hollow hold x 30 sec. x 2

then

Performance:

A. Snatch grip BN push press + OHS (3+1) x 3 sets.. OHS tempo is 35×1
B. Front Squat – build to a tough 3 RM in 3 attempts
+
8 minute amrap
5 x hang squat clean @ 135/95
4 x T2B
3 x burpee over the barbell

*scale up to 155/105 if you can

finisher:
partner weighted plank hold x 30 sec. with push on lower back x 3 sets.. only enough pressure to prevent any extension

Fitness:

A. Snatch grip BN push press + OHS (3+1) x 3 sets.. OHS tempo is 35×1
B. Front Squat – x 3 x 3
+
7 minute amrap
10 x wall ball
8 x plank walk outs
6 x burpees

finisher:
partner weighted plank hold x 30 sec. with push on lower back x 3 sets.. only enough pressure to prevent any extension




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