FRIDAY

MOBILITY/SPECIFIC PREP

Group Warmup

CONDITIONING

EMOM 25

FITNESS

Min 1 – 5 Clean and Jerks

Min 2 – 15-10 Ring Knees 2 Elbow

Min 3 – 40 Secs Deadball OTS

Min 4 – 15/12 Cal Row

Min 5 – REST

PERFORMANCE

Min 1 – 5 Clean and Jerks 60/40

Min 2 – 15-10 Toes 2 Ring

Min 3 – 40 Secs Deadball OTS

Min 4 – 20/16 Cal Row

Min 5 – REST

MIDLINE

2 Rounds

15-10 GHD Situps

20m Disc Drag