Saturday, 1/25

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Squats (pause/regular/jump)
6 Alt T Push Ups
12  Alt Samson Lunges

Prep (8 Minutes)
2×3 Kip Swings+ 6 Step Ups+ 6 Med Ball Squats
2×3 Toes to Bar+ 6 Single Arm DB Hang Clean and Jerk (3/side)
1×6 Wall Ball+ 6 DB Step Ups

Met Con

Three Rounds
In 6 Minutes:
9 Toes to Bar
18 Wall Ball
9 Toes to Bar
18 Wall Ball
9 Toes to Bar
Rest any time remaining in 6 Minutes

In 6 Minutes:
12 Single Arm DB Hang Clean and Jerk (6/side)
12 Single DB Step Ups
12 Single Arm DB Hang Clean and Jerk (6/side)
12 Single DB Step Ups
12 Single Arm DB Hang Clean and Jerk (6/side)
Rest any time remaining in 6 Minutes

Score by total work time