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Wednesday 9/13/23

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Posterior Chain Strength (24:00 Clock)
12:00 to perform: Clean (POWER OR SQUAT)
Warm up and build to: 4 @ 70% — 3 @80% — 2 @90%
Straight into… (12:00)
3×6 Deadlift (RIR 2-3) (Building to a tough last set)
METCON: (20:00)
4 Rounds:
15/12 Cal Bike
8 Power Clean (RX: Touch and Go, athlete choice on weight)
*REST 2:00
SCORE = Total Time & Weight
OPTIONAL WORK:
Every 1:30: 5 Snatch @ 60%
3 sets: 1 Snatch Balance + 5 Overhead Squat moderate weight
3×15 Banded Pull Aparts

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