7/12/23 - Wednesday

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

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

A2) Rope Climb or Progressions 5x 1-2

B) AMRAP 10

6 Burpees Over Bar

9 Hang Power Snatches

12 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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