9/17/21 - Friday

A) Deadlifts 5x3

*Start at 70% and work up to a 3RM

B) AMRAP 10

30 Double Unders or 50 Single Unders

10 Hang Power Cleans

15 Wallballs

T1- You pick the weight

T2- 95/65 BB and 20/14 WB

T3- 115/75 BB and 20/14 WB

Competitor- 135/95 BB and 20/14 WB

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