9/13/21 - Monday

A) Snatch 7x3

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

B) 4 Rounds For Time:

20/15 Calorie Row/Bike/Ski

15 Hang Power Snatch

10 HSPU, Dips (Rings or Box/Bench) or Pushups

T1- You pick the weight. Can sub DB snatch if needed.

T2- 75/55

T3- 95/65

Competitor- 95/65 with Strict 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/Cow