mendotafit

A. Push Jerk 1RM 3 Rounds for total reps 1:00 HSPU 1:00 Cal Row 1:00 C2B Pull Ups 1:00 Box Jumps  24/20 Rest 1:00 Intermediate:…

In 10 mins: Front Squat 1RM rest 3 mins after MAX Front Squat AMRAP Back Squat @ FS 1RM For Time: 200 Double Unders 50 KB

A. 2 Rounds A1.   Frog Stretch 1 min A2. Elevated Cat Stretch 20 flex/extends B. Turkish Get Ups Accumulate 16 Reps in 10 mins 30

Strength Circuit: 3 Rounds A1. Incline DB Bench Press 6-8 reps; rest :30 A2. DB Row 6-8 reps per side; rest 2 mins 4 REFT

*A. Snatch Pull Unders @ light weight EMOM 6; 5 reps *B. Snatch Pull + Hang Squat Snatch Build to a heavy complex in 12

3 Sets A1. Rotational Ball Slams 6-8 reps per side A2. 15 Sit Ups A3. :30 Arch Hold rest 2 mins 10 Rounds Alternating full

A. Clean Pull + Power Clean 1 Complex every 2 mins for 6 Sets “””Gavin“”” 7 RFT 3 Power Clean 185/125 4 Box Clear Overs

A. Heavy Front Squat + Back Squat (same bar, same weight) 3 Sets: Front Squat 1.1; rest :10 between rest :30 Back Squat 2-3 Reps

4 Rounds A1.   Frog Stretch 1 min A2. Elevated Cat Stretch 20 flex/extends 6 Rounds for Quality 8 Split Stance Single arm KB Swings (per