• Performance

    Performance

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep wall squats x 10 bottoms up kb press x 10/side x-band walk x 10/side kip swing on rings x 10 dip support shrugs x 10 then A. Snatch DL x 2 reps EmOM

  • Performance

    Performance

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep ARE squats TGU x 3/side hollow rock to arch rock (8/8) x 2-3 rounds Kip swing on bars x 10 then Monday A.1 Back Squat @ 55-60% x 2 reps @ 25×1 tempo

  • Performance

    Performance

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep TGU x 3/side – light weight wall squats x 10 x-band walks x 10 hollow rock + arch arch (12/12) x 2-3 then A. Clean – build to a heavy double – can