3/1/24 - Friday

A1) OH Squat 5x3

*3 second pause at the bottom

**Start at 70% of 1RM OH Squat and work up

A2) Single Arm Landmine Rows 5x10 each side

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders

10 Power Snatch

10 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65 and Chest to Bar Pullups

T4- 115/75 and 5 Muscle Ups

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