FRIDAY

MOBILITY/SPECIFIC PREP

M. Dynamic Progressive Series

PERFORMANCE and FITNESS

“DT” Complex

5 Sets (Ascending Weight)

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Rest as needed between sets. Complex must be done unbroken.

Build in weight each of the 5 sets, Aim to take no longer than 2 mins rest between sets

CONDITIONING

17 min AMRAP

(Waterfall style one follows the other, workout starts on the Airbike)

FITNESS

9/6 Cal Airbike

10 DB Snatch

3 Burpee Pullups

10 DB Hang Clean and Press

6 Deadball Over the Shoulder

10 Single DB Lunges

PERFORMANCE

12/9 Cal Airbike

10 DB Snatch

3 Bar Muscle Ups

10 DB Hang Clean and Jerk

6 Deadball Over the Shoulder

10 Single DB Lunges

DB. 22.5/15

Rounds. We should be aiming to finish somewhere in the round of 4 or 5.

Primary Objective. Stay in front of the person following you.

Secondary Objective. Push the pace on the person in front of you.