THURSDAY 28 September 2023

Warm-up
AMRAP 7

10 Front + Side Lat raise (2.5/1.5)
5 Walkers
10 Ring rows

10 Deadlift
10 Hang power clean
10 Push press
Scaled: double DB

S&T
Push press (from the floor)
6 sets of 3 reps
Start light (~35% of 1RM) an work to a heavy set of 3
*Scaled: From rack
*Brace core and glutes, pop and push head through

Workout
3 Rounds
15 Deadlift
9 Hang Power Clean
7 S2O
60/40

Scaled: Double DB