11/9/21 - Tuesday

A1) Back Squat 5x3

*Start at 70% of 1RM and work up

A2) Seated Sumo Good Mornings 5x10

B) 3 Rounds For Time:

400m Run

15 Hang Power Cleans

10 Front Rack Lunges

5 Burpees Over Bar

T1- You pick the weight

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