11/16/22 - Wednesday

A) For Time:

12 Shoulder Press

12 Pullups

40 Double Unders or 60 Single Unders

18 Push Press

18 Pullups

60 Double Unders or 90 Single Unders

24 Push Jerks

24 Pullups

80 Double Unders or 120 Single Unders

T1- Scale as needed. Can sub DBs

T2- 95/65

T3- 115/75

T4- 135/95 and Chest to Bar Pullups

B) Split Jerk 7x1

*Start around 60-70% of 1RM Split Jerk

**Work up to a heavy single for the day

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