11/10/20 - Tuesday

Indoor Class:

A1) Pause Back Squat 5x3

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

**3 second pause in the bottom

A2) Strict/Kipping HSPU or Progressions (Piked w/ Feet on Box) 5x 5-7

B) For Time:

21-15-9

Power Clean and Jerk

Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A1) Pause Back Squat 5x3

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

**3 second pause in the bottom

A2) Broad Jump 5x3 or Squat Mobility (Pigeon, Child's Pose..etc)

B) For Time:

21-15-9

Power Clean and Jerk

Barbell Bent Over Rows

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 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