Thursday, 12/11

Warm-Up
3 rounds of
5 Band Pull-Apart Combo
10 Spider Lunges
10 Bird Dog Push-Ups
10 Supine Scorpions
10 Arm Circles/dir
5 Jump Squats

Met-Con Prep
3 x 3 Clean Extensions + 2 Power Cleans + 1 Wall Walk
– work up towards metcon weight

Met-Con

5 x 2min On + 2min Off AMRAP of
9 Power Cleans
6 HSPU

– Power Clean weight options = M: 185, 155, 135, 115; W: 133, 113, 103, 73 (cleans should be relatively heavy)
– HSPU scaling = RX’d: Hands on 35’s, head to an abmat (only option where kipping allowed); Scaled HSPU: Hands on the Floor, head to 1 or 2 ab-mats; NO HSPU Scaling: 18 Close Grip Push-Ups (tips of the thumbs should be able to touch)