Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Pause Squats
6 Alt T Push Ups
6 Jump Squats
Gymnastic Skill (10 Minutes)
3 Rounds
:30 Hollow Hold
:15 Rest
:30 Arch Hold
:15 Rest
:30 Ring Rows
:15 Rest
Prep:
1×6 Front Squats+6 Strict Press (bar only)
1×6 Thrusters w/ bar
1×6 Thrusters (light)
Met Con
12 x 1Min on/1 Min Off (24 Min)*
9 Pull Ups
18 Alt DB Snatch
9 Pull Ups
18 V-Ups
9 Pull Ups
54 Thrusters (M 75/55, W: 53/35)
9 Pull Ups
18 V-Ups
9 Pull Ups
18 Alt DB Snatch
9 Pull Ups
*workout is “for time” and finished after 6th set of Pull ups (180 total reps)
