12 min:
Fwd lunge+Bkwd lunge+Squat x4/side,
BB Good mornings x8,
Pull-up scap retracts x10
A. Box squat 2RM
B. Dead-lift 5×5
C1. Snatch grip good mornings 3×8,
C2.Hip thrusts 3×12
D. Plank 10s/10s x6, x2 sets


December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:


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