Friday 10/24

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats, calves
+
3-5 minutes of workout prep (1 round)
ARE squats – closer stance here
TGU x 2/side
Kip swing x 5 + 1 pull up – stay tight x 2 rounds
plank walk outs x 15

Performance:

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week
B. 8 minute emOM
odd = 3 BS @ 65% @ 23×1 tempo on first rep – 2nd and 3rd rep are no pauses
even = Muscle ups or 1-2 legless rope climb
*Mu go 1 rep before failure on each set
+
75 double unders
21 FS @ 115/75
21 push press @ 115/75
50 double unders
15 Fs
15 Push Press
25 double unders
9 FS
9 push press

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week – on the OHS go to point of technical limit and hold there for 5 sec.
B. 8 minute emOM
odd = 3 BS – no pauses
even = DB bent over row x 5/side
+
21-15-9-6
ghd sit up
DB walking lunge steps
DB push press




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