9/16/24 - Monday

A1) 10x (Hang Muscle Snatch + Hang Power Snatch + Hang Snatch)

*Stay in the 60-80% range

A2) Handstand Practice 5x1:00

*scale accordingly (piked w/ feet on box, chest/back to the wall, freestanding)

B) For Time:

21-15-9

Hang Power Clean

Shoulder to OH

Burpee Over Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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