THURSDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Hip Flexor (90 secs per side) 

SP. Squat Clean Warmup 

STRENGTH

PERFORMANCE and FITNESS 

EMOM 10 

1 Squat Clean 

Building in weight every min finishing on a heavy single for the day. 

CONDITIONING

FITNESS

5 Rounds For Time:

12/9 Cal Row 

60 Single Under’s

9 KB Swings  

6 Thrusters  

5 Rope Up Downs  

PERFORMANCE

5 Rounds For Time:

15/12 Cal Row 

60 Double Under’s

9 KB Swings 24/20 

6 Thrusters 40/30 

3 Rope Climbs