Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squats to Bootstrappers
6 Pillar to Plank
Prep:
1×3 Kip Swings+ 6 Alt DB Snatch (light)
1×3 Kip Swings+ 6 Alt DB Snatch (working weight)
1×3 Pull Ups (or scaled option)
Met Con
Every 4 Minutes for 32 Minutes (8 Rounds), complete for time:
9 Pull Ups*
12 Alt DB Snatches (M:70/50/40/30, W:55/35/25/20)
15 Push Ups**
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
*Pull Up scaling options:
6 Pull ups/round (2/3 volume)
3 Pull ups/round (1/3 volume)
6 Jumping Pull ups
6 Ring Rows
**Push Up scaling options:
10 Push Ups/round (2/3 volume)
5 Push Ups/round (1/3 volume)
5 Modified (hands on a box)
