4/14/23 - Friday

A1) Pause OH Squat 5x5

*Stay in the 70-80% range

**3 second pause at the bottom of each rep

A2) Strict/Weighted Pullups or progressions 5x5

B) 5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Front Rack Lunges (alternating)

3 Burpees Over Bar

T1- Scale as needed

T2- 95/65

T3- 135/95

T4- 155/105

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