10/22/21 - Friday

A1) OH Squat 5x3

*Start at 70% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) AMRAP 7

3, 6, 9, 12, 15...Climb the ladder

Hang Power Snatch

HSPU or Ring/Box Dip or Pushups

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows