9.23

single leg DL x 10/side

kb lateral squats x 10/side

bottoms up press x 10/side

seated russian twist x 30

 

then

 

A. Power Clean + FS + Hang Clean; pause in power catch, then fS, then squat Clean from pause @ top of knee – E2MOTM x 10-12 minutes; building in weight each time.  Level off around 80-85%

+

“slippery nipple”

23 minute amrap

100m farmers walk, 70/55#

30/21 cal on aB

20/16 cal on rower

7 burpee box jump overs, 24/20″

 

Cool down

bench oh stretch x 60 sec.

pigeon pose x 2 minutes per leg

lizard pose x 60 sec. per leg




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