09-21-2021

Warm-up

3 rounds
100′ walking lunge
15 banded good mornings
15 Russian KB swings

Mobility

PVC
1 min straight arm prayer stretch

Strength

Deficit deadlift
3×4 @ 70-75% of 5RM
*3sec negative on each rep, NO touch & go
**2-inch deficit

Conditioning

6 rounds for time
15 cal row
12 hang power snatch (95/65)
9 overhead squad (95/65)