Wednesday, November 15 2023

2 Push Press to 2 Split Jerk Clusters

E2MOM x 6min/3 sets

1 Push Press to 1 Split Jerk Clusters

E2MOM x 6min/3 sets

6min build up to a 1RM Split Jerk

“Smoke on the Rope” by DB

6 Rounds For Time: (18min cap)

200m Run/Row or 0.5k Bike
11 Shoulder to Overhead 135/95 RX+165/115 MRX 85/60

2 RopeClimb 15’ MRX 2×10’ or 1×15’

Chest Development & Stretching

15 Band Pull-Aparts
30sec Butterfly Stretch x 2

15 DB/KB Bench Press

30sec Straddle Stretch X 2

1min Handstand Hold
30sec Chinese Splits Hold x 2

1min High Plank Hold
15 Band Pull-Aparts

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