Warm Up
3 Rounds
6 Dolphin Push Ups
6 Plank to Squat
6 Jump Squats
6 Hanging Scap Retractions
EMOM 12 Minutes
A) 6 Ring Push Ups +6 Ring Circles
B) 5 Alligator Rolls
C) Chin Grip Chin Above the Bar static hold
Met Con
Prep (7 Min)
1×3 Hang Hi-Pull+3 Hang Power Cleans+ 3 Strict Press (bar only)
3×3 Hang Power Cleans+ 2 Power Jerks working up
Work
Every 3 Minutes for 21 Min (7 Rounds)
7 Bar facing Burpees
5 Hang Power Cleans (M:165; W: 113)
3 Power Jerks
