6/23/21 - Wednesday

A1) Bench Press 5x5

*Start at 60% of 1RM Bench and work up

A2) Strict Pullups or Pullup Progressions 5x5 + Hollow to Arch Swings 5x10

B) For Time:

21-15-9

Burpees Over Bar

Hang Power Snatch

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20