Monday, September 3

:30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts

Snatch Complex 3 (Every 2min x 6)

6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch (60% – 65% – 70% – 75%x3)

Tempo Back Squat (6 x 2)

6 Sets of 2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Labor Day (Time)

3 Rounds For Time: 60 Air Squats 21/15 Calorie Row/Bike 15 Hang Power Cleans (155/105)

Rx+ 205/145

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