12/1/20 - Tuesday

Outdoor Class:

A1) Front Squat 5x3

*Start at 60% of 1RM FS and work up

A2) Broad Jump 5x3

B) AMRAP 9

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

Pushups

Barbell Bent Over Rows

Hang Power Snatch

T1- You pick the weight. Can do DB Rows/Snatches 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