4/22/22 - Friday

A1) Deadlift 5x5

*5 second descent on each rep

**Start at 60% of 1RM DL and work up, then across if needed

A2) Ring/Bar Muscle Up 5x 3-5 or Progressions (banded/jumping) or Pullup Progressions

B) AMRAP 10

8 Hang Power Snatch

10 OH Lunges or Front Rack Lunges

12 HSPU or Pushups

T1- You pick the weight. Can do DB or BW Lunges if needed.

T2- 75/55

T3- 95/65

T4- 115/75

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