Monday 11/10

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
5 minutes (1 round of the following)
ARE squats x 2 rounds (goblet)
bottoms up press x 10/side
DB bent over row x 15/side
kip swing x 10

then

Performance:

A. Clean – 10 minutes to build to a heavy single
B. 10 minute EMOM
odd = back rack box step ups, 95-135, 65-95 x 8 steps (4/side)
even = 2-3 muscle ups or Static chin up hold x 15-20 sec.
+
3 rounds for time
6 hang cleans @ 70% of max from A
10 box jumps, 30/24″
75 double unders

finisher
hollow holds x 40 sec. x 3 sets

Fitness:

A. Clean – 10 minutes skill work
B. 10 minute EMOM
odd = box step ups, x 8 steps
even = Static chin up/ring row hold x 15 sec.
+
3 rounds for time
10 goblet squats
20 sit ups
30 cal AB

finisher
hollow holds x 40 sec. x 3 sets




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