Monday 12/15

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 15
trap 3 raise x 10/side
forward wall slides x 10
v-ups x 20

Performance:

A. BS; 70% of max; 3 reps @ 22×1 tempo x 3 sets
B. 10 minute EmOM
odd = 2 position clean (high hang, top of knee) – building per set
even = 3 kip swings (come off the bar) 5-8 kipping pull ups (positioning foucs)
+
10 minute amrap
50 barbell facing burpees
40 BS @ 135/95
20 T2B

Fitness:

A. BS; 3 reps @ 22×1 tempo x 3-4 sets
B. 10 minute EmOM
odd = 3 position clean (high hang, top of knee, below knee)
even = 3 scap pull ups 3 sec chin over bar hold 3 negative pull ups (or assisted pu)
+
10 minute amrap
30 goblet squats
30 burpees
30 sit ups