Friday Nov 28th 9:00 AM and Noon only today!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
Sumo squat to stand x 15
forward wall slides x 15
ARE squats x 1 round
bottoms up press x 10/side

Performance:

A. Hip Power Snatch + Hip Snatch (1+1) – building off feel for 8 minutes
B.1 BS @ 80-85% x 2-3 reps x 3 sets
B.2 powell raise x 8/side x 3 sets – rest 30 sec. bt. arms
+
For time:
50 pull ups
50 s2OH @ 75/55
50 burpees

*can scale up the S2OH to 95/65… if you can get it done in max 2 sets

Fitness:

A. Hip Power Snatch – building off feel for 8 minutes working on solid form, go into OHS from here if you can
B.1 BS @ x 2-3 reps x 3 sets @ 31×1 tempo
B.2 powell raise x 8/side x 3 sets – rest 30 sec. bt. arms
+
For time:
50 jumping pull ups
25 cal on AB
50 burpees




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