9/21/26 - Monday

A1) 7x (2 Hang Cleans + 1 Clean)

*Start at 60% of 1RM Clean and work up

A2) HS Hold, Dip Support Hold or Planks 5x 1:00

B) 4 Rounds For Time:

15/12 Calorie Row/Bike/Ski

12 Thrusters

9 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

Mobility

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows