Friday 12/19

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
TGU x 2/side
Sumo squat to stand x 10
lateral goblet squats x 10
x-band walks x 10

Performance:

A. Snatch balance + OHS (1+2) x 3 sets.. OHS is 22×1 tempo
B. Front squat – rock bottom – build to tough single in 3 attempts w/ 3 sec. hold in bottom
C. ring swing + MU (5+2-3 reps.. form focus here) x 6-8 minutes of skill work.. or supplement in on pull up bar w/ CTB pull ups.. same format.. working on kip swing into pull ups x 3 sets
+
12 minute amrap
5 pull ups
10 S2OH, 95/65
15 FS, 95/65

Fitness:

A. Snatch grip PP+ OHS (1+2) x 3 sets.. OHS is 22×1 tempo
B. Front squat – rock bottom – x 3 x 3
C. EROM pull up x 5 x 3 sets
*super set with horizontal ring row x 8 x 3 sets, rest 90 seconds
+
12 minute amrap
10 jumping pull ups
20 box step ups
30 sit ups