12/13/23 - Wednesday

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

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

A2) Prowler Push 4x 50m (Add 20lbs to last week)

B) AMRAP 12

24 KB Swings

18 KB OH Lunges (9R/9L)

12 Pullups

T1- Scale as needed

T2- 53/35

T3- 53/35 and Chest to Bar Pullups

T4- 53/35 and 4 Ring Muscle Ups

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