Tuesday 11/18 and it’s COLD outside!!

3 minutes of z1 work
+
3 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
Kip swing x 10
TGU x 5/side
Sumo squat to stand x 10
x-band walk x 20

then

Performance:

A. BN power Jerk x 2 reps x 3 sets @ 75-80%
B. Frt rack push press @ 55-60% from last weeks max; 5 reps x 3 sets
C. trap 3 raise x 8/side x 2 sets
+
10 minute amrap
10 PC @ 115/75
20 air squats

rest 3 minutes

2 minutes on AB for max distance

Fitness:

A. BN power Jerk x 2 reps x 3 sets
B. Frt rack push press @ 55-60% from last weeks max; 5 reps x 3 sets
C. trap 3 raise x 8/side x 2 sets
+
10 minute amrap
10 KB swings
10 cal on AB

finisher
50 tuck ups




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