A1) Split Jerk 10x1
*Start at 60% of 1RM Split Jerk and work up
A2) Strict Toes to Bar 5x5 or Strict Straight Leg/Knee raises 5x10
A3) Landmine Oblique Rotations 5x10
B) 4 Rounds For Time:
15/12 Calorie Row/Bike/Ski
12 Hang Power Snatch
9 Burpees Over Bar
T1- Scale as needed
T2- 75/55
T3- 95/65
T4- 115/75
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