4/29/26 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks)

*Start at 60% of 1RM Push Press and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10 or Glute Bridge Plate Rotations 5x10

B) EMOM 12

1- Max Hang Power Snatches

2- Max Pushups or Ring Dips

3- Max Toes to Bar

4- Rest

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and Ring Dips

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