10/3/23 - Tuesday

A1) Back Squat 4x8

*Start around 70% and work up

A2) HS Walk 5x 25 or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) AMRAP 9

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

Calorie Row/Bike/Ski/Run

Power Clean and Jerk

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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