12/1/21 - Wednesday

A1) Push Jerks 5x3

*Start at 70% of 1RM and work up

A2) T-Bar Landmine Rows or Cable Rows 5x10 or DB Bent Over Rows 5x 7-10 each side

*Go as heavy as possible

B) 4 Rounds For Time:

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to OH

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 155/105

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