Fitness
4 sets
Rip trainer chops x 3 levels
Lunge walk KB pass thru x 12 steps
One arm KB Row x 6-10
5 rounds of complex w/medicine ball
6 reverse lunges w/med ball + 8 ab mat sit ups w/med ball +10 wall balls
Rest as needed between sets
Performance
4 sets
Rip trainer chops x 3 levels
Single arm lunging waiter walk x 12
6-10 kip swings (no pull)
5 rounds of complex w/barbell
3 power cleans +
6 reverse lunges + 6 STOH
Rest as needed between sets
Sport
3 sets not for time
Ring MU x 3-5
Free standing HS hold x 30 seconds
40-50 DU
calm breathing, relaxed shoulders, fast wrist, low bounce with skipping rope
EMOM x 12
3 Clean and Jerks @155#/105# + 2 T2B
***keep adding 2 T2B until you can’t complete in the time required, then start back at 2 and work up again
Bonus accessory:
Push ups for time 100/80
