11/30/21 - Tuesday

A1) Back Squat 5x5

*Start at 60% of 1RM and work up

A2) Seated Sumo Good Mornings 5x10

B) AMRAP 12

18/15 Calorie Row/Bike/Ski

14 OH Lunges

10 Hang Power Snatch

T1- You pick the weight. Scale to FR Lunges if needed

T2- 75/55

T3- 95/65

Competitor- 115/75

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