Friday “Boxing Day”

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
x-band walks x 10/side
TGU x 3/side

Performance:

A. BN snatch push press + OHS; 2+1 x 3 sets.. holding oHS for 3 sec. in bottom
B.1 Front Squat – rock bottom – 70% of last week’s single x 3 x 3 @ 22×1 tempo
B.2 DB bent over row x 5/side x 3
+
4 rounds for time
50 double unders
25 K2E
15 OHS, 95/65#

Fitness:

A. BN snatch push press x 3 x 3
B.1 Back Squat – building from last week x 5 x 3 sets
B.2 DB bent over row x 5/side x 3
+
4 rounds for time
50 jump rope singles
25 sit ups
15 OH plate walking lunge steps, 45/25#




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