Happy Monday!
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Performance:
A. Deadlift: 6RM at 31X1
*16 min
B. AFAP
3 rds
500m row
5 high hang squat snatch
20/16 cal bike
10/7 muscle ups
*Snatch ascending each round, but unbroken in mind.
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Post class:
Becomplete:
1. 5 rds: 5 strict t2b +10 alt step ups + 15 pvc dislocates
2. Weighted Ghd sit-ups 4×7
3. 3 rds: 20 band scap squeeze + 20 banded upright rows
4. Dead bugs 3×12 each side
5. Thoracic stretching / mobility a 7 minutes
6. Crossover symmetry