THURSDAY

MOBILITY/SPECIFIC PREP

M. Banded Hip Flexor (90 secs per side)

SP. 1 Round

KB Flow

5 KB Hang Snatch (R)

5 KB Strict Press (R)

5 KB Windmills (R)

5 KB Front Squats (R)

5 KB Hang Snatch (L)

5 KB Strict Press (L)

5 KB Windmills (L)

5 KB Front Squats (L)

STRENGTH

PERFORMANCE and FITNESS

Every 2 mins (Ascending Weight)

5 Front Squat

CONDITIONING

FITNESS

7/5 Cal Airbike

10 DB Snatch

5 Burpees

10 DB Hang Clean and Press

DB 22.5/15 (Both Alternating)

Every 3 Minutes x 5 Rounds:

PERFORMANCE

9/6 Cal Airbike

12 DB Snatch

6 Lateral Burpees Over DB

12 DB Hang Clean and Press

DB 22.5/15 (Both Alternating)