A1) Push Jerk 5x3
*Start at 60% of 1RM Push Jerk and work up
**4 second descent, 1 second pause at bottom, 1 second pause at top
A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10
A3) Landmine Oblique Rotations 5x10
B) EMOM 12
1- Max Toes to Bar
2- Max Shoulder to OH
3- Max Calorie Row/Bike/Ski
4- Rest
T1- Scale as needed
T2- 95/65
T3- 115/75
T4- 135/95
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20