12/19/22 - Monday

A1) 7x (Hang Snatch Pull + Hang Snatch + Snatch)

*Start at 70% of 1RM Snatch and work up

A2) L-Sit or Tuck Hold 5x 1:00

*Accumulate total time in as few sets as possible. Can use rings, paralletes, boxes or ground.

B) AMRAP 9

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

Toes to Bar

Thruster

Calorie Row/Bike/Ski

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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