Monday, 2/3

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt Samson Lunges

6 Alt T Push Ups

6 Plank to Squat

Prep (9 Min)

3 Hang Hi Pull+3 Hang Power Cleans+3 Push Press

3 Kip Swings+6 Step Ups

3 Hang Power Cleans+3 Push Press

3 Kip Swings+6 DB Step Ups

3 Hang Power Cleans+3 Push Press

3 Pull Ups+2 DB Burpee Box Step Ups

Met Con

AMRAP 9 Minutes

12 Pull Ups

9 Hang Power Cleans (135/105/75, 93/73/53)

6 DB Burpee Box Step Ups

Rest 9 Minutes

Then,

AMRAP 9 Minutes

12 Box Jumps

9 Push Press

6 Pull Ups