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210113


Warm-up
Foam Roll
Hip mobility cicruit
3 Rounds:
5 T2B,
5 Back Ext.
Shoulder internal rotation band distraction
Strength
5 sets of pushpress, pushjerk, split jerk
WOD
3 Rounds for time:
10 dead-lift,
20 KB swing,
30 Abmat sit-ups

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December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

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EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

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Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

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