• Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep ARE squats db ext rot x band walks kb swing A. Clean @ 85% of current max in this cycle x 5 singles B. 6 minute EmOM odd = 2 Back squat *first rep is

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep ARE squats db ext rot x band walks kb swing A. Clean x 3 reps x 5 sets B. 6 minute EmOM odd = 2 Back squat *first rep is 55×1, 2nd rep is no

  • Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep ARE squats kb swings strict T2B good mornings A. RDL to below knee @ 42×1 tempo x 5 reps x 3 sets B.1 Halting Snatch grip DL @ (1” off ground + below knee +