10/21/24 - Monday

A1) (Clean and Jerk) 7x3

*Start around 60% of 1RM and work up

A2) Strict or Weighted Pullups or Pullup Progressions 5x5

B) AMRAP 12

3, 6, 9, 12, 15...climb the ladder

30 Double Unders 50 Single Unders

Shoulder to OH

Burpees Over Bar

*Jump Rope stays the same every round

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows