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 10
forward wall slide + reach w/ ext. rot and pull away x 10
kip swing on rings x 10
x-band walks x 10/side

FITNESS

A.1 Snatch Grip RDL x 6 x 4 sets
A.2 Push Press x 3 reps x 4 sets..nothing over 80% here.. hold each rep OH for 2 sec.
+
“kitchen sink”
250m row
15 HPS
250m row
15 squat thrust
rest time = work time
x4 rounds @ 70/80/90/100% effort

PERFORMANCE

A.1 Snatch Grip RDL x 6 x 4 sets
A.2 Push Press x 3 reps x 4 sets..nothing over 80% here.. hold each rep OH for 2 sec.
+
“kitchen sink”
250m row
15 HPS @ 75/55 or 95/65
250m row
10 burpees over the erg
rest time = work time
x4 rounds @ 70/80/90/100% effort
Cool Down
banded OH stretchx 60 sec. per arm
z-stretch off bench x 30 sec. per leg x 2




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