Monday, 2/17

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep (9 Min)

3 Hang Hi Pull+3 Hang Power Clean+3 Strict Press (bar only)

3 Kip Swings+ 3 Burpees

3 Clean and Jerk

3 Kip Swings+ 3 Burpees

3 Clean and Jerk

3 Pull ups+3 Burpees Over Bar

Met Con

For Time (working 1 Min On/1 Min Off, 15 Interval cap)

3 Clean and Jerks (135/105/75, 97/73/53)

15 Pull Ups

6 Clean and Jerks

15 Burpees over Bar

9 Clean and Jerks

15 Pull Ups

12 Clean and Jerks

15 Burpees over Bar

9 Clean and Jerks

15 Pull Ups

6 Clean and Jerks

15 Burpees over Bar

3 Clean and Jerks 

Mobility

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side