5.14

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
forward wall slide with reach and ext. rot. x 10
1/4 squat banded walks (diagnol and side to side)
hollow hold to arch hold (10/10 x 3)
FITNESS
A. Hang power clean + Front squat x 2 – every 2 minutes x 14 minutes
*building in weight each set, pause @ knee for 1 sec. with the hang power
*if the hang clean is unfamiliar to you then work on 3 Front squats every 2 minutes for 14 minutes
+
12 minute amrap
“Dark Horse”
50 jump rope singles
40 strokes on the ski erg
30 box step ups
20 sit ups
10 DB strict press

PERFORMANCE
A. Hang power clean + Hang Clean + Clean – every 2 minutes x 14 minutes (1+1+1)
*building in weight each set, pause @ knee for 1 sec. with the hang power and hang clean
+
“Dark Horse”
150 double unders
50 wall balls
40 pull ups
30 box jump overs, 24/20″ with step down
20 T2B
10 DB thrusters

Cool down
partner bench oH stretch x 60 sec. per person
banded leg stretch x 60 sec. per leg
wall stretch x 45 sec. per leg
calve stretch x 30 sec. per leg