Sunday, 11/16

Warm-Up
3 rounds of
10 reps Jumping Jack Combo (1 Jumping Jack + Split Jack)
5 Band Dislocates
10 Reverse Hand Spider Lunges
5 Hang Scap Retractions
10 Lunge and Twist
5 Band Pull-Apart Combo (1 pull-apart + OH pull-apart)

then,

2min Partner Shoulder Stretch /person (1min Internal Rotation-Elbow Press + 1min External Rotation -Elbow Pull)

– Internal Rotation Elbow Press = place the backs of both hands against the sides of the waist, and then spread the shoulder blades while your partner gently presses the elbows towards each other

– External Rotation Elbow Pull = place the palms of both hands behind the head with fingers interlaced, and then pinch the shoulder blades while your partner gently pulls the elbows back and towards each other

Strength (30min for Prep, Work and Finishing Sets)

– – Prep Sets – –
3 x 1 Pause Clean Extension + 2 Hang Power Clean + 3 Push Press/Jerk

– – Work Sets – –
7 x 2 Power Clean + 1 Power Jerk

– – Finishing Sets – –
3 x 3 Clean Extensions (add 10-20lbs on to last successful work set)

Team Met-Con (Cindy-style)
15min AMRAP of 5 pull-ups, 10 push-ups, 15 squats
– 1 person per movement, rotate as a team
– scaling for pull-ups include C2B, kipping, strict, band assisted, or ring rows