Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– db ext rt
– scap retraction
– x band walk
– double unders

FITNESS-
A.  10 minute emOM
odd = 5 Hang Power Cleans @ 70-80% of PC max
even = DB Bench Press
B.  10 minute EmOM
odd = 5 DL @ 65% of max
even = 5 strict Shoulder press
+
For time:
Partner weighted 600 run

rest 3 minutes

1 mile TT run

PERFORMANCE-
A.  10 minute emOM
odd = 5 Hang Power Cleans @ 70-80% of PC max
even = 5-10 strict dips
B.  10 minute EmOM
odd = 5 DL @ 65% of max
even = 5 strict Shoulder press
+
For time:
Partner weighted 600 run

rest 3 minutes

1 mile TT run