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

4 Rounds For Time:

7/5 Cal Airbike

10 DB Box Step-Ups

8 KB Swings

6 Thrusters

4 Rope Up Downs

PERFORMANCE

4 Rounds For Time:

8/6 Cal Airbike

10 DB Box Step-Ups 15/10

8 KB Swings 24/20

6 Thrusters 40/30

2 Rope Climbs