12/15/21 - Wednesday

A1) Tempo Bench Press (42X1) 5x3

*Start at 60% 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) "Elizabeth"

For Time:

21-15-9

Power Cleans

Ring Dips

T1- You pick the weight. Can sub Box Dips or Pushups if needed

T2- 95/65

T3- 135/95 (Rx)

Competitor- 135/95 Squat Cleans

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