Wednesday

Pursuit

Open w/ Hip Flow 5-7 Min

A. Clean complex – 1 HPC + 1FS + Jerk - 12-15 min

B1. 1 L Hip Bridge w/ 2 sec pause at the top x 10 R/L

B2. Broad Jump- 1 Gym length

B3. Ab Wheel K2e- @ 2121 x 5 reps

X 4-5 rounds, rest 60-90 sec b/t rounds

+

FT:

30-20-10

Wall Ball

KBS, challenge yourself with wt.

Perfect Push-Up

Performance

Open w/ Hip Flow 5-7 Min

A. Clean Complex – 1 PC + 1 Sq. Clean + 1 FS + 1 Split Jerk sm build RAN 12-15 min.
B1. PC + FR Lunge step – 12 steps
B2. Seated DB Press 5-7 reps, HEAVY

4-5 sets, RAN

+

FT:

5-3-1

RC

10-8-6

Front Squat (60/45k)

*1 Th Loop b/t ea. Round, and to end the workout.