11/22/24 - Friday

A1) 5x (Snatch Balance + 3 OH Squats)

*Start at 70% and work up

A2) GHD Hip Extensions 5x10

B) For Time:

10-8-6-4-2 Clean and Jerk

2-4-6-8-10 Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75 and Chest to Bar Pullups

T4- 135/95 and Bar Muscle Ups

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