AM:
A. For Time: 20.4
30 box Jumps 24/20
15 clean and jerks 95/63
30 box jumps
15 clean and jerks 135/93
30 box jumps
10 clean and jerks 185/113
30 pistols
10 clean and jerks 225/143
30 pistols
5 clean and jerks 275/173
30 pistols
5 clean and jerks 315/203
*20 min cap
++
10 min bike flush
10 min scap work
15-20 min foam roll and prep for PM
/
PM:
A. Deadlift – 1RM
B. Weighted pull-ups : 3-3-3-3-3
C. Bodyweight Max Hold OH
1x amrap – put your bodyweight on bar , get it locked out overhead and hold for max time.
D1. Single Side Row x 8 reps at 31X1 x 5 sets each side
D2. 3 skin the cats (rings)
D3. 14 alt banded dead bugs
E. 4 sets
15 hollow rocks
10 superman rocks
10 inverted shoulder taps