7/23/21 - Friday

A1) Pause Front Squats 5x5

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

**3 second pause in the bottom

A2) Rope Climbs or Progressions 5x 1-2

B) For Time:

10 Hang Power Cleans

20 Shoulder to OH

30 Front Squats

40 Deadlifts

50 Calorie Row/Bike/Ski

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 155/105

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