Warm Up
3 Rounds
6 Hanging Scap retractions
6 Spider Lunge w/ Reach Up
6 PVC Dislocates
6 Alt T Push Ups
Prep:
2 Hang Hi Pull+ 2 Hang Power Snatch (bar only)
3-5 Kip Swings
30 Single Skips
2 Hang Hi Pull+ 2 Hang Power Snatch (light)
3-5 Kip Swings
30 Single Skips
5 Hang Power Snatch (working weight)
15 Double Unders (scale to 30 Single Skips)
Met Con
6 Rounds
1 Minute Max Double Unders (scale to Single Skips)
1 Minute Max Hang Power Snatch (M:75/55, W:53/35)
1 Minute Max Bar Muscle Ups*
3 Minutes Rest
*Bar Muscle Up Scaling options:
-Chest to Bar Pull ups
-3 Pull Ups+ 3 Push Ups (AMRAP for 1 Minute)
-3 Jumping Pull Ups+ 3 Push Ups (AMRAP for 1 Minute)
