11/9/22 - Wednesday

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

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) 5 Rounds For Time:

30 Double Unders or 45 Single Unders

20 KB Swings

10 KB OH Lunges

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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