12/9/22 - Friday

A1) Deadlift 5x3

*5 second descent on each rep

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

A2) HSPU or progressions 5x 5-7

B) For Time:

21-15-9

Hang Power Snatch

Wallballs

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and 30/20 WB

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