Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap reteaction
– kb walk w/ press
– tgu 1/side
– pvc ohs

FITNESS-
A.  Hip Power snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
200m sprint @ max effort
rest 2 minutes
x5 sets

PERFORMANCE-
A.  Hip snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
45 sec. row/run sprint @ max effort
rest 2-3 minutes
x5 sets