11/5/21 - Friday

A1) Pause Front Squats 5x3

*Start at 60% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) AMRAP 9

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

Wallballs

Power Cleans

T1- You pick the weight

T2- 95/65 BB and 20/14 WB

T3- 115/75 BB and 20/14 WB

Competitor- 135/95 BB and 20/14 WB

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