Workout 09/16/21

Strength:

20’ to establish

1RM overhead squat 

Metcon:

For time:

20 back squat 155/110

15 front squat

10 squat clean

5 squat snatch

Accessories:

5×3 sumo stance deadlift

5×45” heavy D ball hold at bottom of squat

3×6+6 d ball Lang squats 

4×45” top weighted hollow flutter kicks

4×25 hip extensions 

Cardio:

10 rounds

25 cal assault runner

10 d ball over shoulder 75/50

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