Thursday

 

Pursuit: 20 mins

A1. Clean Complex: 2HPC + 2 Front Squat + 1 PP
A2. Dips (choose the variation most appropriate) – 6-8 reps
A3. Walking lunge Steps – 1 gym length
+
10-1 & 1-10 of:
DB PP
Up down MB Clean to WallBall toss
+
Close with 8-10 min of hip/Lunge Flow
 
Performance: 20 mins;
A. Clean Complex: 1Hang Clean Pull + 1 Hang Clean High Pull + 1 HSC; building sets. Try to complete 1 set, every 90sec. for 12 mins
B. Accumulate – 2 mins of Hollow Rock Hold + 2 mins of FLR on the Floor Hold
+
10-1 & 1-10 of:
DB PP
Strict t2b + Pullup
+
Close with 8-10 min of hip/Lunge Flow