12/3/25 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks + 1 Split Jerk)

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) For Time:

600m Run

50 KB Swings

40 Shoulder to OH

50 KB Swings

600m Run

T1- Scale as needed

T2- 53/35 KB and 95/65 BB

T3- 53/35 KB and 115/75 BB

T4- 70/53 KB and 135/95 BB

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