Monday, 10/21

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Squat to Bootstrappers

6 Pause Squats

Prep (8 Min)

1×3 Hang Hi Pull+3 Hang Power Cleans+ 3 Kip Swings

1×3 Hang Power Cleans+ 3 Kip Swings

1×3 Power Cleans+ 3 Kip Swings

1×3 Power Cleans+3 Pull Ups (or scaled option)

Met Con

Every 4 Minutes for 24 Min (6 Rounds)

6 Squat Cleans (M:135/95, W:93/63)

12 Pull Ups

Scoring: total work time

Mobility

1 Min Band OH stretch/side

1 Min Bretzel Stretch/side

Scale Pull Ups to 6 Band Assisted or 12 Jumping