12/16/24 - Monday

A1) Snatch 5x3

*All sets at 75% of 1RM

A2) Strict Toes to Bar, Straight Legged Toes to Bar or Progressions 5x 5-7

B) For Time:

9 Hang Muscle Cleans

9 Ring Dips or Pushups

15 Hang Power Cleans

15 Ring Dips or Pushups

21 Hang Squat Cleans

21 Ring Dips or Pushups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows