Wednesday 12/3 No Class at 4:30 PM Today (3:30 PM Class has been added)

3-5 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 1 round
TGU x 3/side
Banded Good mornings x 10 @ 31XX
x-band walks x 20

Performance:

A. frankenstein split stance squat x 5/leg x 3 sets, rest 45 sec. bt. legs
B.1 1/4 FS @ 105% of best clean x 3 x 3
B.2 legless rope climbx 2 x 3
+
5 minute amrap @ 80%
8 hang power cleans @ 115/75
8 T2B

rest 3 minutes

5 minute amrap @ 90%
5 r/arm kb OH walking lunge
5 L/arm kb oh walking lunge
20 double unders

rest 3 minutes

5 minute amrap @ max effort
10 cal on rower
10 lateral burpees over the erg

Fitness:

A. Box Step ups x 5/leg x 3 sets, rest 45 sec.
B.1 1/4 FS @ 105% of best clean x 3 x 3
B.2 Pull up variation x 5 x 3
+
5 minute amrap @ 80%
8 hang power cleans @ 115/75
8 cal row

rest 3 minutes

5 minute amrap @ 90%
30 sec. AB @ hard effort
30 sec. AB @ easy effort

rest 3 minutes

5 minute amrap @ max effort
10 cal on rower
10 lateral burpees over the erg