wed, jun 5

warmup
30 single unders
10 pushups
10 single arm db press/arm
x2

max upper
1 rep max
strict press

*15min cap

workout
21 15 9
hang squat snatch (75/35)
10/7 cal assault bike or row

capacity
7 kb or db snatch/arm
14 pullups
200m run
14min amrap

finisher
2min thoracic spine ext stretch
1min lat smash/side