Friday, September 15th 2023

WARM UP – rower

25/20 cal row

20 air squats

15 push ups

MOVEMENT/MOBILITY – barbell

*grab barbell

:30 overhead tricep/lat stretch / side

8 kang squats

:30 deep passive back squat

8 front squats

:30 spiderman stretch / side

8 push press

:30 90/90 stretch / side

8 thrusters

:30 wide stance forward fold

8 push jerks

:30 quadruped hip CARs / side

8 squat cleans w/ :02 pause in bottom

PRIMER – barbell (95/65)

9/7 cal row

5 clean and jerks

STRENGTH

E2M x 6

1 Squat Clean

4/4/4/3/3/3 Front Squats @ 73-88% of 1RM clean

METCON

(15min CAP)

3x

5 Power Snatches@ 135/95 (Rx+155/105)

15/12 cal row

right into – after 3x

15 Power Clean and Jerks @ 135/95 (Rx+155/105)

50/40 Cal Row