Fitness
10 minutes
Turkish get up practice
For time
1000 m row
50 air squats
40 ab mat sit ups
30 DB waiter lunges
20 push ups
1000 m row
Performance
10 minutes
Turkish get up practice +
HS hold/walk practice
For time
1000 m row
50 air squats
40 ab mat sit ups
30 DB waiter lunges 40/25
20 push ups
1000 m row
Sport
Work up to heavy loads
5 sets of Complex
Clean grip DL +
Hang clean +
Front Squat +
Push press +
Push jerk
