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Wednesday 9/20/23

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Posterior Chain Strength (24:00 Clock)
12:00 to perform: Clean (POWER OR SQUAT)
-Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5%
Straight into… (12:00)
3×4 Deadlift (RIR 2-3) (Building to a tough last set)
METCON: (20:00)
Every 2:30 for 12:30 (5 Sets)
:20 Row Sprint
6 Power Cleans (ADV: Touch and Go, athlete choice on weight)
4 Lateral Bar Over Burpee
SCORE = Total Calories on Rower & Weight
OPTIONAL WORK:
EMOM 5: 5 Snatch @ 60%
4sets: 1 Snatch Balance + 3 Overhead Squat (heavy)
3×15 Banded Pull Aparts

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