10 03 22

P

A. 1RM PC [15]

B. q(3:00) x 6
4 PC
30-40 DU
4 SC
30-40 DU
*135/95 rounds 1-3, 155/105 rounds 4-6. If you are capped on a round, rest the entire next 3mins

Extra: 4 RFQ
8 single arm DB Rows (on a bench)
20 banded face pulls
REST [1]

F

A. q(3:00) x 5
3 Position Hang Power Clean x 2 (technique) + recovery bike @ RPE 7
*2 reps mid thigh, 2 reps just above the knee, 2 reps just below the knee

B. q(3:00) x 6
6 KBS or 2 Sandbag to Shoulder
30-40 SU
4 KB Taters or 4 Sandbag Squats
30-40 SU