7/16/21 - Friday

A1) Deadlifts 5x5

*Start at 50-60% of 1RM DL and work up

A2) Ring Muscle Ups or Progressions 5x 3-5

B) For Time:

600m Run

30 Hang Power Cleans

30 Shoulder to OH

400m Run

20 Hang Power Cleans

20 Shoulder to OH

200m Run

10 Hang Power Cleans

10 Shoulder to OH

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

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