12/9/24 - Monday

A1) (Clean and Jerk) 5x3

*All sets at 75% of 1RM

A2) Handstand Hold 5x 1:00

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Hang Power Snatch

Pushups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and HSPU

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