8/18/23 - Friday

A1) Pause OH Squat 5x3

*2 second pause at the bottom

**Start at 70% of 1RM OH Squat and work up

A2) Strict/Weighted Pullups or progressions 5x5

B) 3 Rounds For Tiime:

400m Run

21 Hang Power Snatch

12 Toes to Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 21 T2B and 12 HPS 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