Warm up

2 rounds
300m run or row
6-8/side KB front racked drop back lunges- stand on a plate and drop one foot off plate into a lunge position
20 second hollow hold
6/side shoulder taps with a one second pause

Mobility

Shoulders: parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Glute Activation https://www.instagram.com/p/Byb5rtcgUiB/
1️⃣ 10 single leg hip thrusts⁣⁣
2️⃣ 10 eccentric single leg hip thrusts (2 up/1 down)⁣⁣
3️⃣ 10 B-stance hip thrusts⁣⁣
4️⃣ 10-sec pause single leg hip thrust ⁣⁣(at the top)

then..
https://www.instagram.com/p/B2jpDNhAcdv/
Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠


Barbell Warm Up
3 reps of each movement
good morning
back squat
behind the neck press
overhead squat

Barbell Cycling practice
5:00 EMOM
3-5 reps power snatch @ 65-70%

WOD
14:00 AMRAP
5 power snatch 115/75 95/65
15 TTB or hanging knee raises
15/12 cals bike

Mobility Challenge 9/22-9/29
1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep