Wednesday, September 28th 2022

WARM UP

2:00 Easy Bike

into

w/#2.5 or #5 plates

-8 Ys

-8 Ts w/ Shrug

-8 Cuban Presses

-8 Squats w/ Hands Over Head

then,

6x Muscle Snatch

6x Slow motion snatch balance

6x Tall Snatch

6x Snatches

STRENGTH

Snatch

EMOM x 4

-3 Snatches

EMOM x 4

-2 Snatches

EMOM x 4

-1 Snatch

*Squat or Power Is OK

METCON

4 Rounds

2 Minutes On/1Minute Off

-12/9 Cal Bike

-48 Double Unders

-Max Hang DB Clean and Jerks (50/35) (Rx+70/50)

RECOVERY

-T-Spine Opener on Foam Roller

-Banded Lat Stretch

Lacrosse Ball Roll Shoulders and Calves