11/1/21 - Monday

A) 7x (Hang Clean + 2 Cleans)

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

B) 3 Rounds For Time:

16 DB OH Lunges

8 Single Arm Devil Presses (alternating)

200m Single Arm DB Farmer's Carry (100m each arm)

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow