11/20/20 - Friday

Outdoor Class:

A1) Clean Pulls 5x3

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

A2) Kneeling Strict DB Press 5x5 each side

B) For Time:

Run 3 Laps

15 Thrusters

15 Burpees

Run 2 Laps

12 Thrusters

12 Burpees

Run 1 Lap

9 Thrusters

9 Burpees

T1- You pick the weight. Can do DB Thrusters if needed.

T2- 95/65

T3- 115/75

Competitor- 135/95

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