10/18/22 - Tuesday

A1) Pause Back Squat 5x5

*2 second pause

**Start around 60% of 1RM BS and work up

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or HS Walk Practice

B) AMRAP 9

35 Double Unders or 70 Single Unders

7 Hang Power Snatch

7 Burpees Over Bar

T1- You pick the weight

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20