12/20/23 - Wednesday

A1) Bench Press 5x3

*Start at 70% of 1RM Bench Press and work up

A2) Prowler Push 4x 50m (Add 20lbs to last week) or Max Effort Assault Bike 4x :15

B) For Time:

30 Hang Power Snatch

25 Toes to Bar

20 Burpees Over Bar

25 Toes to Bar

30 Hang Power Cleans

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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