6/30/23 - Friday

A1) (3 Deadlifts + 5 Second Hold) 5x5

*Start at 50% of 1RM DL and work up

**Hold at the top for 5 seconds on last rep of each set

A2) HSPU or progressions 5x 5-7

B) 10 Rounds For Time:

3 Hang Power Snatches

3 Burpees Over Bar

T1- Scale as 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