3912 Monday 10/28/2024

A
Run 2 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(10 min)

B
Snatch Balance
5x3
(15 min)

C
4 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
Rest 3 minutes
*Scale by reducing the number of reps of each movement by 10
*25 min timecap