11/17/20 - Tuesday

Indoor Class:

A1) Front Squat 3x5

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

A2) Box Jumps 3x5

B) AMRAP 9

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

Chest to Bar Pullups, Pullups or Ring Rows

HSPU or Pushups

Hang Power Cleans

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A1) Front Squat 3x5

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

A2) Broad Jump 3x5 or Squat Mobility (Pigeon, Child's Pose..etc)

B) AMRAP 9

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

Barbell Bent Over Rows

Pushups

Hang Power Cleans

T1- You pick the weight. Can sub DB/KB Rows if needed.

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