Monday 11/24 – Schedule changes next week!!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Sumo squat to stand x 15
trap 3 raise x 10/side
x-band walks x 20
wall angels x 15

Performance:

A. Clean @ 85% of current max in this cycle x 5 singles
B. 6 minute EmOM
odd = 2 Back squat *first rep is 55×1, 2nd rep is no pause @ 70-75%
even = DB bent over row x 3/side
+
“Jack Sparrow”
For time:
500m row
20 fS @ 135/95
30 CTB
20 FS @ 135/95
500m row

*sub in 10 Mu for CTB pull ups and 155/105 FS if you can

finisher
v-ups x 50

Fitness:

A. Clean Practice x 5 sets.. work on catching in the power position and riding down, or catching in bottom if you can
B. 6 minute EmOM
odd = 2 back squats, first rep is 55×1
even = db bent over row x 5/side
+
“Jack Sparrow”
500m row
20 goblet squats
30 ring rows
20 goblet squats
500m row

finisher:
35 tuck