Wed. Sept. 14, 2022

For Time

21-15-9 calorie Bike

10 Hang Power Clean (185/125)

Directly into...

21-15-9 calorie Row

10 Dumbbell Box Step-Ups (24/20 in, 2×50/35 lb)

15-20min Mobility

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6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...

Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...

6 sets: Mid-thigh Snatch + 2" Below the knee Snatch Adding 4 sets: adding (50-65-70-75%) 2 sets: at 80-82% or or 5-10lb more than last...