Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push ups
6 Squat to Bootstrappers
6 Dolphin Push Ups
Prep:
1×3 Kip Swings+6 Step Ups+ 3 DB Hang Power Cleans+3 DB Push Press (light)
1×3 Kip Swings+6 Step Ups+ 3 DB Clean and Jerks (medium)
1×3 Kip Swings+3 Box Jumps+ 3 DB Clean and Jerks (working weight)
Metcon (27 Min Cap)
One round
27 Pull Ups*
18 Box Jumps
9 DB Power Clean & Jerks (M:50/40/30, W:35/25/20)
Rest 3 Minutes
Two rounds
18 Pull Ups
12 Box Jumps
6 DB Power Clean & Jerks
Rest 3 Minutes
Three rounds
9 Pull Ups
6 Box Jumps
3 DB Power Clean & Jerks
*Pull up Scaling Options:
2/3 volume: 18/12/6
1/3 Volume: 9/6/3
18/12/6 Jumping Pull ups or Ring rows
