3-5 minutes of workout pep
wall squats x 10
forward wall slide with reach and ext. rot. x 10
bottoms up kb press x 5/side
kip swing on bars x 10

FITNESS
A. Front Squat; E2MOM x 10 minutes
x5, x4, x3, x2, x1.. look to build in weight each set
+
5 rounds for time
10 cal on ski erg
15 goblet squats
30 sec. plank hold
200m run

PERFORMANCE
A. hang Clean; E2MOM x 10 minutes
x5, x4, x3, x2, x1.. look to build in weight each set
+
5 rounds for time
2 rope climbs
100m FW @ HEAVY WEIGHT
4 hang cleans @ 65% of heaviest single from above
100m sandbag run

*if you trained yesterday then sub in 200m run for the 100m FW

Cool Down
bench OH stretch x 30 sec. x 2
cobra to child’s pose x 12
wall stretch x 30 sec. per leg