These guys gave Labor Day a whole new meaning!
Tuesday
Baseline
3x
1/1 Arm bar + TGU + windmill at the top
5 GSQ
5 push-up to downdog
Practice
5x
5 suitcase DL
5 HSPU
Rest 1 min and HR is in dark gray
One Arm Complex ladder
1-2-3-4-5-4-3-2-1*
Swing
Clean
Squat
Press
*Do 1 swing, 1 clean, 1 squat and 1 press, then repeat on the other side. Then do 2 swings, 2 cleans, 2 squats and 2 presses, then repeat other side. Go up to 5 of each, then back down to 1.
Emom x 5
5/5 snatches
Durability
Roll, stretch and breathe