Friday, 02.12.21

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