12/18/23 - Monday

A1) Clean and Jerk 10x1

*Start around 60% of 1RM Clean and work up

A2) Muscle Ups or Progressions 5x3

B) 4 Rounds For Time:

45 Double Unders or 90 Single Unders

10 Deadlifts

10 Pullups

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155 and Chest to Bar Pullups

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows