8/17/21 - Tuesday

A1) Back Squat 9-7-5-9-7-5

*Start at 60% of 1RM BS and work up for the first wave. On the second set of 6, start 5-15lb heavier than your first 7 and work up.

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) 4 Rounds For Time:

200m Run

12 Toes to Bar or V-Ups (outdoors)

12 Hang Power Snatches

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20