Warm Up
3 Rounds
5 PVC Dislocates
10 Squats
15 Jumping Jacks
5 Hanging Scap Retractions
10 band Good Mornings
15 Jumping Jacks
1:30 Death Stretch/side (:45 low/:45 high)
Prep (14 Min)
1×10 OHS (bar only)+10 Alt DB Snatch (light)+50 Single Skips
3-5 Kip Swings
1×10 OHS (light)+ 6 Alt DB Snatch (working weight)+50 Single Skips
3-5 Kip Swings
1×5 OHS (working weight)+25 Double Unders (scale to 50 Single Skips)
1×3-5 Pull Ups (or scaled version)
Met Con
AMRAP 14 Minutes
50 Double Unders (scale to 100 Single Skips)
20 OH Squats (M:115/95/65, W:78/63/45)
50 Double Unders
20 Alt DB Snatch (M:50/40/30, W:35/25/15)
50 Double Unders
20 Pull Ups (scale up to 10 Muscle Ups {bar or ring}, scale to 20 Jumping Pull Ups or Ring Rows)
Mobility
2 Rounds
1 Min Standing Calf Stretch/side
1 Min Standing Lat Stretch/ side (holding upright)
