Friday, 1/6

Warm Up
4 Rounds
4 Hanging Scap Retractions
8 Squats
4 Dolphin Push ups
8 Reverse Hand Spider Lunges

Prep
2×2 Hang Hi Pulls+2 Hang Power Cleans+ 4 Front Squats (bar, light)
2×2 Squat Cleans+ 4 Kip Swings

Met Con
As Far as Possible in
2 Minutes work/ 2 Minutes Rest
4 Minutes work/ 2 Minutes Rest
6 Minutes work/ 2 Minutes Rest
8 Minutes work/ 2 Minutes Rest

8 Squat Cleans (M:165/135/95, W:113/93/63)
12 Push Ups
16 Pull Ups*
20 Box Jumps (24/20)
24 KB Swings (24/16)

Begin each work interval with the 8 Squat Cleans.  If able to complete the 24 KB Swings, continue starting back at 8.

Choose a weight that realistically allows the completion of 8 Cleans within the first 2 minutes.

*scale Pull Ups to:
8 Pull Ups (1/2 volume)
8 Band Assisted
8 Ring Rows