Neil’s final Saturday 10/11

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, hips, ankles, upper back
+
3-5 minutes of workout prep
ARE squats
Hip capsule opening http://youtu.be/s84JhYFJMPM
bottoms up kb press
double unders

then

Performance:

A. Power Clean from ground + above knee (1+1) – EmOM x 5 minutes.. build from last saturday *pause for 2 sec. above knee and make sure shins are vertical
B.1 Good Morning x 8 x 3, rest 45 seconds
B.2 CG bench press x 5 reps x 3 sets, rest 45 seconds
+
24 minutes on the clock – top of every 6 minutes complete the following as a 4:00 amrap
30 double unders
15 sec. dip support hold
10 DL, 155/105
5 strict HSPU or 3 wall climbs

*with tight hips switch to a Sumo DL.
*can scale up to 185/125 for DL weight.. this should not be a grinder effort here
*for the HSPU if you can’t get full range against the wall then switch to off a box or downward facing dog HSPU.. focus on getting head out to tripod position and loading your triceps.

Fitness:

A. Power Clean from ground + above knee (1+1) – EmOM x 5 minutes.. build from last saturday
B.1 Good Morning x 8 x 3, rest 45 seconds
B.2 CG bench press x 5 reps x 3 sets, rest 45 seconds
+
24 minutes on the clock – top of every 6 minutes complete the following as a 4:00 amrap
30 double unders
20 sec. dip support hold
10 sumo DL
5 plank walk outs