1/22/25 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) Bird Dog Rows 5x10

B) 3 Rounds of (3:00 on/1:00 off)

AMRAP

30 Double Unders or 50 Single Unders

10 Hang Power Snatch

10 Pullups

*Start over each round

T1- Scale as needed

T2- 75/55

T3- 95/65 and Chest to Bar Pullups

T4- 95/65 and 3 Bar 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