Thursday 10/16

3 minutes of z1 work
+
3-5 minutes of mobility work
partner t-spine stretch, lats, hip capsule, ankles
+
3-5 minutes of workout prep (1 round)
banded wall squats x 15 @ 53xx tempo
forward wall slides x 20
Strict pull ups x 10
broad jump x 5

then

Performance:

A. Clean pull from ground+ Power clean from pause above knee (1+2) x 3 sets – @ 65-75% of PC max
B. 12 minute EmOM
odd = 12/10 cal on rower
even = 1 split Jerk – building across the 5 sets
+
4 rounds for time
30 sec. L-sit hold
20 CG bench press @ 135/95
10 calories on AB

Fitness:

A. Clean pull from ground+ Power clean from pause above knee (1+2) x 3 sets
B. 12 minute EmOM
odd = 30 sec. on rower @ 75% effort
even = 3-5 split stance strict press
+
6 rounds for time
10 sec. tuck hold
12 CG bench press
15 calories on AB