Friday 12/5

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, lats, t-spine
+
3-5 minutes of workout prep
Sumo squat to stand x 10
wall angels x 10
Banded face pulls x 20
plank walk outs x 10

Performance:

A. BN Snatch grip push press + OHS (3+2) x 3 sets
B.1 BS; 80-90% x 2 reps x 3 sets
B.2 powell raise x 8/side x 3 sets
+
6 rounds for time
10 squat cleans @ 95/65
10 pull ups

Fitness:

A. BN Snatch grip push press + OHS (3+2) x 3 sets
B.1 BS; x 2 reps x 3 sets
B.2 powell raise x 8/side x 3 sets
+
6 rounds for time
10 kb goblet squats
10 jumping pull ups




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