Tuesday, 9/13/16

Warm-up
3 Rounds
12 Squats
6 Alt T Push Ups
12 Reverse Hand Spider Lunges
6 Hanging Scap Retractions

Prep
1x 3 Hang Hi Pull +3 Hang Power Clean (bar only)+ 6 Step Ups
2×3 Hang Power Cleans+ 6 Step Ups+ 6 Kip swings (or more Hanging Scap Retractions if not kipping)

Met-Con
3 rounds:

AMRAP 3 Min
5 Hang Power Clean (M: 135/95/65, W: 93/63/45)
10 Box Jumps

Rest 3 Min

AMRAP 3 Min
5 Toes to Bar (scale to Knees to Elbow, Hanging Knee Raise or V-Ups)
10 Push Ups

Rest 3 Min

Mobility
1 Min Standing Calf Stretch/ side
1 Min Standing Pec Stretch/ side