Warmup
Row, Run, Ski or Ride 2 min
3x 60 sec Plank
3x6-10 HSPU
3x10 GHD Back Extensions
Strength
Hang Power Snatch
5x3
WOD
9-15-21
Deadlifts (225/155)
Pushups
REC
10 min of coach led muscle up work
Warmup
Row, Run, Ski or Ride 2 min
3x 60 sec Plank
3x6-10 HSPU
3x10 GHD Back Extensions
Strength
Hang Power Snatch
5x3
WOD
9-15-21
Deadlifts (225/155)
Pushups
REC
10 min of coach led muscle up work