8/29/23 - Tuesday

A1) Pause Back Squat 5x3

*Start around 60-70% and work up

**3 second pause

A2) Landmine or DB/KB Rows (any variation) 5x10

B) AMRAP 9

5 Burpees Over Bar

7 Hang Power Cleans

9 Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75 and Chest to Bar Pullups

T4- 135/95 and Chest to Bar Pullups

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