Monday, 12/1 (Note the changes to the schedule starting this 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 10
ARE squats (goblet)
Kip swing to pull up (5+1) x 2
Plank walk outs x 15

Performance:

A. Clean; 80% x 3, 85% x 2, 90% x 1 (all singles here), rest 2 minutes bt. % increase
B.1 BS; 70-80% @ 55×1 tempo x 3 reps x 3 sets *2nd and 3rd are no pause
B.2 DB bent over row x 7/side x 3 sets
+
10 minute amrap
12 double unders
9 FS @60% of max *taken from the ground
6 strict pull ups *can sub in 3 MU

finisher:
EmOM x 5 minutes = 10-15 V-ups

Fitness:

A. Clean practice x 3 reps from pause above knee x 3 sets
B.1 BS; @ 55×1 tempo x 3 reps x 3 sets *2nd and 3rd are no pause
B.2 DB bent over row x 7/side x 3 sets
+
10 minute amrap
10 cal on AB
10 goblet squats
10 ring rows

finisher:
EmOM x 5 minutes = 10-15 V-ups




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