Saturday 10/4

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats
bottoms up press
plank walk outs
lateral goblet squats

then

Performance:

A. Power Clean from ground + above knee (1+1) – EmOM x 6 minutes.. go off feel here.. add weight as you need to
B.1 Good morning x 5 x 3, rest 60 seconds
B.2 Strict press x 5 x 3, rest 60 seconds
+
24 minutes on the clock – top of every 6 minutes perform the following for max meters on the rower in a 4 minute cap
50 double unders
14 x DB power snatch; 55/30# (or 70/55)
200m shuttle run (50m out and back x 4)
max meters on rower in the rest of the time

Fitness:

A. Power Clean from ground + above knee (1+1) – EmOM x 6 minutes.. go off feel here.. add weight as you need to
B.1 Good morning x 5 x 3, rest 60 seconds
B.2 Strict press x 5 x 3, rest 60 seconds
+
24 minutes on the clock – top of every 6 minutes perform the following for max meters on the rower in a 4 minute cap

50 double unders
10 x DB power snatch *alternating
100m shuttle run (50m out and back x 2)
max meters on rower in the rest of the time




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