12/17/21 - Friday

A1) Front Squats 5-5-4-4-3-3

*Start at 60% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) 3 Rounds For Time:

400m Run

15 Hang Power Snatch

15 Toes to Bar

T1- You pick the weight. Can sub DB Snatch

T2- 75/55

T3- 95/65

Competitor- 115/75

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