10/23/20 - Friday

Indoor Class:

A1) Pause Clean Grip Deadlifts 5x3

*Start at 70% of 1RM Clean and work up

**3 Second Pause Just Below Knees

A2) Kneeling Strict DB Press 5x5 each side

B) AMRAP 9

3, 6, 9, 12, 15...

Power Snatch

OH Squat

HSPU, Ring Dip or Pushup

*Can't OHS? Do Backsquats.

T1- You pick the weight.

T2- 75/55

T3- 95/65

Competitor- 115/75

Outdoor Class:

A1) Pause Clean Grip Deadlifts 5x3

*Start at 70% of 1RM Clean and work up

**3 Second Pause Just Below Knees

A2) Kneeling Strict DB Press 5x5 each side

B) AMRAP 9

3, 6, 9, 12, 15...

Power Snatch

OH Squat

Pushup

*Can't OHS? Do Backsquats.

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