191003 - “GoodBuy Pain”

Warm up: Cardio Mobility Barbell Warm up

Skill/Strength: 5x3 Pause Back Squat

WOD: 6 min AMRAP Rx: 500m row buy-in then AMRAP: 10 Alt. Single Arm DB Squat Cleans (50/35) 20 DB Snatches (50/35) Scaled: 400m row buy-in then AMRAP: 20 Medball Cleans (20/14) 20 DB Snatches (35/25) Sport: 35/25 Cal bike buy-in then AMRAP: 10 Alt. Single Arm DB Squat Cleans (75/50) 20 DB Snatches (75/50)

Mobility: Quad LAX Couch Wall Glute

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