Tuesday 12/2 (No 3:30 Class Today)

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
3-5 minutes of workout prep
lateral goblet squats x 20
wall angels x 15
Sumo squat to stand x 10
bottoms up press x 10/side

Performance:

A.1 BN push press + BN PJ (2+2) x 2, (1+1) x 2
A.2 Clean RDL @ 90% x 5 x 4
B. Sn DL x 2 x 3 @ 115% of snatch (1 sec. pause @ 1” off ground + top of knee then exaggerate ext.)
+
5 rounds @ 85-90% effort
90 seconds on the clock
12 DL @ 155/105
8 HPC
4 S2OH
amrap burpees in rest of time
rest 90 seconds

*score is total number of burps completed. The DL/HPC/S2OH should be unbroken, if you need to then drop to 135/95 or 115/75

finisher work
face pulls off pull up barx 15 x 3
arch rocks x 15 x 3

Fitness:

A.1 BN push press x 5 x 4
A.2 Clean RDL @ 90% x 5 x 4
B. Sn DL x5 x 3
+
5 rounds @ 85-90% effort
90 seconds on the clock
12 kb swings
10 sit ups
amrap burpees in rest of time
rest 90 seconds

*score is total number of burps completed

finisher work
face pulls off pull up barx 15 x 3
arch rocks x 15 x 3