Monday September 23

Warm-Up
3 x 20 JJ’s, 10 Spider Lunges, 10 Dolphin Push-Ups, 10 Knee-to-Chest with Calf Raise/side, 10 PVC Pass Thru, 10 OHS-to-Sotts Press

Prep 1
2 x 5 Hang Snatch Hi-Pull + 5 Jump Squats
(bar only, then light weight)

Prep 2
2 x 3 Hang Power Snatch + 3 Box Jumps + 6 Hanging Scap Retractions
(lt-mod weight, mod weight, met-con weight)

Met-Con
3 x 3min AMRAP of 9 Box Jumps + 6 Hang Power Snatch + 9 Pull-Ups* PLUS 3min Rest
Weight Options: M = 115, 95, 75, 65, 55 (15#bar) / W = 83, 73, 63, 55, 45 (35)
*Pull-Ups Scaled down to (1) band assisted (up to 1 moderate band only!), or (2) Ring Rows; Scale up to C2B