7/15/22 - Friday

A1) Deadlift 5x3

*Start at 60-70% of 1RM DL and work up

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

B) For Time:

25 Hang Power Snatches

50 Wallballs 20/14

100 Double Unders or 150 Single Unders

50 Wallballs 20/14

25 Hang Power Snatches

T1- You pick the weight

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