10/14/20 - Wednesday

Indoor Class:

A1) Split Jerks 10x1

*Start at 60% of 1RM Split Jerk and work up

A2) Strict Pullups or Pullup Progressions 5x 5-7

B) 3 Rounds For Time:

24 Calorie Row or Ski

18 DB Snatches

12 HSPU or Ring Dips or Pushups

T1- You pick the weight

T2- 45/30

T3 and Competitor- 50/35

Outdoor Class:

A1) Split Jerks 10x1

*Start at 60% of 1RM Split Jerk and work up

A2) DB or KB Bent Over Rows 5x10

B) 3 Rounds For Time:

24 Calorie Assault Bike

18 DB Snatches

12 Pushups

T1- You pick the weight

T2- 45/30

T3 and Competitor- 50/35

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