1/24/23 - Tuesday

A1) Pause Front Squat 5x5

*Start around 70% of 1RM FS and work up

**2 second pause in the bottom

A2) Landmine or DB/KB Rows (any variation) 5x10

B) AMRAP 9

9 Hang Power Cleans

9 Burpees Over Bar

9 Toes to Bar

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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