Friday December 12th

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spines, shoulders, lats
+
3-5 minutes of workout prep
ARE squats
forward wall slides x 15
trap 3 raise x 10/side
low band pull throughs x 15

Performance:

A. BN Snatch grip push press + SN balance + OHS (3+2+1) x 3 sets.. build off feel.. nothing too heavy.. work on positioning here
B. BS; 8 reps @ 60-70% (no pause) x 3 sets
*after each set do 10-12 feet elevated ring rows
+
“N.F.C”
3 rounds For time:
30 wall balls, 20/14#
30 box jumps, 24/20″
30 cal on rower

Fitness:

A. BN Snatch grip push press + OHS (3+3) x 3 sets.. build off feel.. nothing too heavy.. work on positioning here
B. BS; 8 reps @ 60-70% (no pause) x 3 sets
*after each set do amrap feet elevated ring rows
+
“N.F.C”
3 rounds For time:
30 wall balls, 20/14#
20 cal on AB
10 cal on rower