3921 Thursday 11/7/2024

A
2 rds
3 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Hang Power Cleans
*Work up to heavy set of:
3 hang power cleans
2 hang squat cleans
1 front squats
(15 min)

C
AMRAP 9 min
3 hang power cleans (185/125lb)
2 hang squat cleans
1 front squats
9 T2B

D
100 straight leg ab mat situps for time
(5 min)