Reminder: If you going to do the LCF Craft night, you will need to order your craft no later than 9/13. There are limited spots so get signed up sooner than later. The website is

Dynamic Warm Up- Mobility Prepare for…

EMOM for 30 minutes

Even minute
1 Squat Snatch, pick load Every 1 min for 15 mins.

Odd minute
45 sec handstand hold:  chest against a wall. Avoid arch in spine.

*Scaled option: Power Snatch + Overhead Squat, pick load
*** Focus on technique first, not loading.  AHAFA

B. Cool Down

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Leg Wall Stretch Hold 1-2 mins per side.

Lats & Chest Stretch (bar hang) Hold 1-2 mins.



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