10/9/24 - Wednesday

A1) Split Jerks 10x1

*Start at 70% and work up

A2) T-Bar Landmine Rows 5x10

B) 5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 HSPU or 6 Ring Dips or 12 Pushups

T1- Scale as needed

T2- 95/65 and Pushups/Ring Dips

T3- 135/95 and Ring Dips/HSPU

T4- 165/105 and Strict HSPU or Wall-Facing HSPU

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