Warm up: 5 min AMRAP
5 goblet squats
5 scap pull-ups
5 dB snatches each side
5 seal to downward dog
Strength: hang squat clean
3 reps every :90 x 15 min
Workout: 15 min Cap
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups
-Into –
72 Alternating Dumbbell Snatch (50s/35s)
T1: modify and scale as needed
T2: as written. (35/25 for 45+ year old)
T3: 9-6-3 burpee bar mu
extra:
sometimes you gotta do what you don’t wanna…
21-15-9/16-12-8
cal row
50 dubs or 150 singles
rest 2 min
repeat