Monday

 Pursuit 30 min

open w/ hip flow 5-7 min

A. Clean complex – 1 PC + 1 Clean Hi-Pull + 1 HPC 10 min RAN

B1. Perfect Push-Up – 6-8 reps
B2. Quad Crawl w/ 5lb sm plate on low back – 2 gym length

B3. DB Bent Row – 8-10 R/L
    3-5 sets, rest 60-90 sec

+

3 x 4 Min ON / 2 min OFF

14 Alt DB Sn

28 Lunge step

14 Ab-Mat Sit-Up

*Amrap style, start where you leave off

Performance 30 min
open w/ Hip flow 5-7 min

A. Clean complex – 1 PC + 1 Clean Hi-Pull + 1 HC

B1. DB Arnold Press – 8-10 reps

B2. SB Broad Jump – 1 Gym length

B3. DH2I + Skin the cat – 2-3 reps

+

3 x 4 min ON / 2:00 OFF

4 Clean (60/40k)

50 Dubs

3 Burpee Bar MU

*Amrap style, start where you leave off