Monday, February 17

Warm-Up
3 rounds of
20 Jumping Jacks,
10 Dolphin Push-Ups,
5 OH Band Pull-Aparts,
20 Mtn Climbers/side,
10 Lunge & Twist,
5 Jump Squats

Met-Con Prep
1 x 3 Hang Clean Hi-Pull + 6 Strict Press + 6 Hanging Scap Retractions (bar only)
1 x 3 Hang Clean + 6 Push Press + 6 Hanging Scap Retractions (light weight)
1 x 3 Hang Clean + 6 Push Jerk + 6 Hanging Scap Retractions (working weight)

Met-Con
Triple Tabata of Hang Power Clean, DB S2OH, and Pull-Ups
– 20sec of work, 10sec of rest for a total 12min, rotating between the HP Clean, DB Shoulder-2-Overhead, and Pull-Ups*
– Power Clean weights: M=135/115/95/75; W=93/78/63/45
– DB weights: M = 1/2 body weight total; W = 1/3 body weight total
* Scale Pull-Ups down to Band Assisted; Scale up to C2B Pull-Ups