8/24/22 - Wednesday

A1) Bench Press 7x3

*Start at 70% of 1RM Bench and work up

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) For Time:

400m Run

12-9-6

Pullups

Hang Power Snatch

400m Run

6-9-12

Pullups

Hang Power Snatch

400m Run

T1- You pick the weight. Can sub DB Snatches.

T2- 75/55

T3- 95/65

T4- 115/75

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