1/20/21 - Wednesday

Outdoor Class:

A1) 5x (3 Push Press + 2 Push Jerk + 1 Split Jerk)

*Start your work sets at a medium weight for the Push Press and work up to heavy

A2) DB/KB Upright Rows 5x10

B) 4 Rounds For Time:

7 Burpees

14 DB Clean and Jerk (7R/7L)

14 DB OH Lunges (7R/7L)

100m Single DB Farmer's Carry (50m R/50m L)

T1- You pick the weight. Can do FR Lunges if needed.

T2- 45/30

T3- 50/35

Competitor- 70/50

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