7/21/21 - Wednesday

Jul 20

A1) Split Jerks 10x1

*Start at 60% of 1RM Push Jerk and work up

A2) T-Bar Landmine or Bent Over Rows 5x10

B) For Time:

600m Run

45 KB Swings

30 Pullups

45 KB Swings

600m Run

T1- You pick the weight

T2- 53/35

T3- 53/35 w/ Chest to Bar Pullups

Competitor- 53/35 w/ Bar or Ring 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

Arnold Chua

7/23/21 - Friday