Community Daily Programming Sept 19th

1500m row then 20 sec all out 40 sec chill pace x 5 min

moblize one hour include prehab and 2 legless rope climbs + 12 ring rows x 4 rounds

hang snatch 10×3

back squat 5×5

good morning 5×5

rest as needed 

12 min amrap 3 p snatch 6 cj + 9 chest to bar + 54 du 135/95

 

accessory

30 ghd hip extensions + 30 weighted vest push ups + 15 seated leg raises x 4 rounds nft

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