4/7/21 - Wednesday

A1) Split Jerks 10x1

*Start at 70% of 1RM Split Jerk and work up

A2) Strict Pullups or Pullup Progressions 5x5 (Indoor) or DB/KB Upright Rows 5x10 (Outdoor)

B) For Time:

Run 3 Laps (900m)

15 Hang Power Cleans

30 Shoulder to OH

15 Hang Power Cleans

Run 3 Laps (900m)

T1- You pick the weight. Can use DBs

T2- 95/65

T3- 115/75

Competitor- 135/95

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