Warm Up
3 Rounds
5 Hanging Scap Retraction
5 Squat to Bootstarpper
5 Jump Squats
5 Plank to Squat
Prep:
2x 3-5 Kip Swings+ 3 DB Hang Power Cleans+2 Burpees+2 Box Jumps
1x 3 Pull Ups (or scaled option)+ 3 DB Hang Power Cleans+2 Burpees Box Jump Overs
Met Con
1 Round of
12 Pull Ups
10 DB Hang Power Cleans
8 Burpee Box Jump Overs
Rest 2 Minutes
2 Rounds of
10 Pull Ups
8 DB Hang Power Cleans
6 Burpee Box Jump Overs
Rest 2 Minutes
3 Rounds of
8 Pull Ups
6 DB Hang Power Cleans
4 Burpee Box Jump Overs
4 Rounds of
6 Pull Ups
4 DB Hang Power Cleans
2 Burpee Box Jump Overs
