Monday, 9/7

Happy Labor Day, gang!

For those who missed today’s epic holiday sweat-fest, here’s what we got up to…

Warm-up
3 Rounds
20 Jumping Jacks
10 Squats
20 Mountain Climbers
10 Alt Samson Lunges

then
3 Rounds of:
5 Hanging Scap Retractions
5 Band sword Pulls/side

Prep (12 minutes):
1×3 Hang Hi Pulls+3 Strict Press (bar only)
1×3 Hang Hi Pull +3 Hang Power Cleans+3 Push Press (light)
3×2 Power Clean+ Shoulder to OH (up to working weight)

In Teams of 3:
Run 400 M w/ load
30 Clean and Jerks (M:155/135/115/95/75,  W:103/93/83/63/53)
Run 400 M
60 Pullups
120 Alt DB Snatches
60 Pullups
Run 400 M
30 Clean and Jerks (M:135/115/95/75, W:93/83/63/53)
Run 400 M w/Load