Wed – Jan 3rd

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
3 rounds
10 KBS
15sec handstand

 

Warm-Up
C&J Drills

 

Test #11
Clean & Jerk
20min to find a 1RM

 

Test #12
Max HSPU
Max Reps
Rest 1min
Max Reps
*Score = total reps

 

Test #13
For Time – 6min cap
50cal on AB

 

Cool Down
1.) Row 3min
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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