Saturday December 20th

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulder, lats
+
3-5 minutes of workout prep
TGU x 3/side
Trap 3 raise x 10/side
ARE squats x 2 rounds
hollow rock x 30

Performance:

A.1 halting Snatch DL @ top of knee + Snatch pull w/ hold up top (2+1) x 3
A.2 tripod position HSPU x 5-7 x 3 *use hardest possible position here.. whether it is downward dog, box, or wall
+
24 minutes on the clock
top of every 6 minutes complete the following
15/12 cal on AB
8 DL @ 135/95
6 HPC @ 135/95
20/15 cal on rower

Fitness:

A.1 halting Snatch DL @ top of knee + Snatch pull w/ hold up top (2+1) x 3
A.2 tripod position HSPU x 5-7 x 3 *use hardest possible position here.. whether it is downward dog, box, or wall
+
24 minutes on the clock
top of every 6 minutes complete the following
15/12 cal on AB
8 DL
2 wall walks w/ 3 sec. hold
20/15 cal on rower