12/4/23 - Monday

A1) 7x (3 Position Clean)

*Ground, below knee, above knee

*Start around 60-70% of 1RM Clean and work up

A2) Muscle Ups or Progressions 5x3

B) 5 Rounds For Time:

12 Front Rack Lunges

9 Hang Power Cleans

6 Shoulder to OH

30 Double Unders or 45 Single Unders

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