Tuesday, 10/15

Warm 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