Warm Up
3 Rounds
6 Alt Rev Hand Spider Lunges
12 Squats (pause/regular/jump)
15 Jumping Jacks
6 Hanging Scap Retractions
12 Band good Mornings
15 Mountain Climbers
Prep (9 Minutes)
1×3 Hang High Pull + 3 Hang Power Cleans (bar only) + 3 Kip Swings
1×3 Hang High Pull + 3 Hang Power Cleans (light) + 6 Step Ups + 6 Russian KB Swings
1×3 Hang High Pull + 3 Hang Power Cleans (medium) + 3 Toes to Bar
1×3 Hang High Pull + 3 Hang Power Cleans working weight) + 6 Box Jumps + 6 OH KB SWINGS
Met Con
3 Rounds*
AMRAP 3 Minutes
3 Hang Power Cleans (M: 185/155/135/95, W:123/103/93/63)
6 Bastards
9 Toes to Bar
AMRAP 3 Minutes
12 Box Jumps
15 KB Swings
Rest 3 Minutes
*perform both AMRAP back to back (6 Minutes work) before 3 Minute Rest Interval
