11/4/20 - Wednesday

Indoor Class:

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk and work up

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

B) AMRAP 12

20/15 Calorie Row

20 DB Snatches

40 Double Unders or 60 Single Unders

T1- You pick the weight

T2- 45/30

T3 and Competitor- 50/35

Outdoor Class:

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk and work up

A2) DB/KB Bent Over Rows 5x10-B) AMRAP 12

200m Run

20 DB Snatches

40 Double Unders or 60 Single Unders

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