Wednesday 11/26

3-4 minutes of z1 work
+
3-4 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
1 round of the following:
ARE squats
sumo squat to stand x 10 (heels elevated if tight ankles)
TGU x 3/side
plank walk outs x 15

Performance:

A.1 Jerk dip @ 105% of best clean @ 33×1 x 3 x 3
A.2 DB bugarian split squat x 5/side x 3
A.3 BB bent over row – soupinated x 5 x 3
+
20 minute amrap
30 cal on rower
20 HR push ups
10 meter double kb front rack walk @ 55/35#
1 rope climb *legless if you can
60 sec. plank hold

Fitness:

A.1 Jerk dip @ heavy weight @ 33×1 x 3 x 3
A.2 DB bugarian split squat x 5/side x 3
A.3 BB bent over row – soupinated x 5 x 3
+
20 minute amrap
30 cal on rower
10 push ups
10 meter double kb front rack walk
10 ring rows
30 sec. plank hold