Warm Up
4 Rounds
2 Inchworm to Plank
4 Hanging Scap Retraction
6 Alt T Push Ups
8 Spider Lunges w/ Reach Up
Skill (15 min)
4 Rounds
2 Wall Walks w/ Handstand Hold
4-6 Hinge Ring Rows
6 Hollow to Arch
Strength
OH Complex (35 Min)
Prep:
1×5 Strict Press w/bar
2×2 Push Press+ 2 Power Jerk
2×2 Push press+ 2 Power Jerk+2 Split Jerk
Work:
6 Rounds
1 Push Press+ 1 Power Jerk+1 Split Jerk
Work up though first 3-4 rounds, same weight for remaining sets
Met Con
AMRAP 12 Min
4 Toes to Bar
8 Burpees
12 Alt DB Snatch (M:50/40/30; W:35/25/20)
