Monday, 11/23

Warm Up

3 Rounds 

12 Pause Squats

6 Alt T Push Ups

12 Rev Hand Spider Lunges 

6 Plank to Squat

Strength

In 12 Minutes: 

Establish a 1RM Strict Press 

Immediately into

In 8 Minutes:

Establish 3RM Push Press 

Met Con

For Time (15 Min Cap) 

16-14-12-10 Burpee Box Jump Overs

32-28-24-20 Single Arm DB Hang Clean & Jerk (50/35)

Mobility

1 min OH Band Stretch/side

1 min Bretzel Stretch/side