
Monday, 10/14
October 13, 2019
Wednesday, 10/16
October 15, 2019Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Dolphin Push Ups
10 OH Band Pull Aparts
Prep (6 Min)
2×3 Kip Swings+ 6 DB C&J (3/side)
2×3 Toes to Bar+ 6 Alt DB Snatch
Met Con
3 Rounds (24 Min Cap)
15 Toes to Bar
20 Push Ups
Rest 3 Minutes
3 Rounds
10 Toes to Bar
20 DB Hang Clean and jerk (switch hands every 5 reps) M:50/W:35
Rest 3 Minutes
3 Rounds
5 Bar Muscle Ups
20 Alt DB Snatch
Scoring: Time (add :01 for each rep left at cap)
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
Scale Bar Muscle Ups to:
5 CTB Pull Ups
5 Pull Ups
10 Jumping Pull Ups