Someone say it was Friday?
New shirts will be in today / tomorrow and available for purchase!
Function / Fitness:
A. SqT Clean + FS + Hang SqT clean + FS; build to max for the day
B. Amrap 10
10 goblet squats 70/53. 53/35
10 weighted sit-ups 30/20 db
2 wall walks / 10 hspu
A. Jerk Drive – 3×5@100% of front SqT
B. Split Jerk: Emom x 10 x 2 reps at 70-75%
A. 10-15 min bike. First 1/2 as :30/:30 ; finish at recovery pace
B. 100 banded scap squeezes +
50 pvc dislocates + 3 min HS hold accumulate + crossover symmetry protocol