9/10/21 - Friday

A1) OH Squats 10-8-6-4-2

*Start around 60-70% of 1RM OHS and work up

A2) Rope Climbs or Progressions 5x 1-2

B) "DT"

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to OH

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 155/105 (Rx)

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