Saturday All Levels 1. team row 500m x 2, Shoulder mob: 8x wall - TopicsExpress

Saturday All Levels 1. team row 500m x 2, Shoulder mob: 8x wall spiders, OH band distraction, Trigger point T-spine, lats, and tris, PNF squat stretch, hamstring mob on bands 2. Pull up development Beginners: kipping or strict Intermediate :butterfly/weighted Advanced: 4x 3 weighted, 4xME unbroken 3. AMRAP 12 Up ladder: 1 dead lift + 1 HPC + 1 Push press 135/95 *complete 5 pullups, 10 pushups, 15 squats each round ADVANCED 1. team row 500m x 2, Shoulder mob: 8x wall spiders, OH band distraction, Trigger point T-spine, lats, and tris, PNF squat stretch, hamstring mob on bands 3 rounds: clean dead, low hang clean, 2 jerks (mod-heavy) 2. 4 sets- 1 Clean Dead lift + 1 low hang clean + hi hang clean + 2 jerks (heavy) rest 1 minute 3. "Lumberjack 20" 20 Deadlifts (275/185) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps (24/20") Run 400m 20 KB Cleans (53/35) Run 400m

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