Friday 10/10

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, upper back, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
forward wall slides x 15
x-band walks x 10
TGU x 2/side
Strict T2B x 5

then

Performance:

A. Snatch grig BN push press + OHS *2+1 x 3 sets.. hold OHS in bottom for 3 sec.
B. BS @ 5XX1 x 3 reps x 5 sets.. building from last week or 65-75%
+
For time:
4x50m shuttle sprint
21 pull ups
9 hang squat cleans @ 115/75#
6x50m shuttle sprint
15 pull ups
12 hang squat cleans @ 115/75
8x50m shuttle sprint
9 pull ups
21 hang squat cleans @ 115/75

Fitness:

A. Snatch grip BN push press + OHS *2+1 x 3 sets.. hold OHS in bottom for 3 sec.
B. BS @ 5XX1 x 3 reps x 5 sets.. building from last week
+
3 rounds for time
15 cal AB
15 goblet squats
15 jumping pull ups




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