Warm Up
3 Rounds
4 Hanging Scap Retractions
8 Spider Lunges
4 Alt T Push Ups
8 Alt Samson Lunges
4 Plank to Squat
Prep:
2×3-5 Kip Swings+ 3 DB Hang Clean & Jerk/side (light/working weight)
1×3 Toes to Bar (or scaled option)
Met Con
AMRAP 20 Minutes
8 Toes to Bar
10 DB Hang Power Clean & Jerk (5/side)*
12 Burpees
Mobility
1 Min Band OH Stretch/side
1 Mom Band Trap Stretch/side
2×1 Min Bretzel Stretch/side
*DB Hang Power Clean & Jerk Weight Options:
M: 55/45/35
W: 30/25/15
