Monday, 1/6

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Prep (12 Min)

1×3 Hang Hi Pull+ 3 Hang Power Cleans (bar only)

6 Kip Swings+3 Plank to Squat

1×3 Hang Power Cleans

6 Plank to Squat+3 Plank to Squat

1×3 Hang Power Cleans

3 Toes to Bar

1×3 Hang Power Cleans

3 Burpees

Met Con

For Time (18 Min Cap)

3 Rounds of:

12 Toes to Bar

6 Hang Power Cleans 115/75, 83/53

3 Burpees

3 Rounds of:

9 Toes to Bar

6 HPC

6 Burpees

3 Rounds of:

6 Toes to Bar

6 HPC

9 Burpees

3 Rounds of:

3 Toes to Bar

6 HPC

12 Burpees

Mobility

1 Min Kneeling Forearm stretch

1 Min OH Band stretch/side

1 Min Band Trap Stretch/side