Wednesday, 9/23

Warm Up

3 Rounds 
10 Hanging Scap Retractions
10 Squat (Pause/Regular/Jump) 
10 Single Leg Pause Hip Bridge (5/side)
5 Planks to Squat 

Bar MU Prep (20 Minutes) 
2×6 Kip Swings + 12 Prone PVC Dislocates+ 6 Supine Kip to Hip Bridge
1×6 Knees to Chest+ 12 Hollow Rocks
1×6 Knees to Chest then Hip Drive (think Hip to Bar) + 12 Hollow Rocks
1×4 Straight arm straight leg Hip to Bar
3×2-3 Bar Jumping Transitions*
2×1-2 Bar MU attempts (or 2-4 Pull ups)+8 DB Thrusters (light, working weight)

Met Con

For Time (16 Minute Cap) 
12-9-6-3 
Bar Muscle Ups 
24-18-12-6 
DB Thrusters (50s/35s)

Mobility

1 Min OH Band stretch/side
1 Min Single Leg flexion/side

Scale DB Thrusters to a weight that can be done in 2-3 sets at most (10+ reps when fresh)

Bar MU scaling: 
 8-6-4-2: An athlete who may be able to do 2-3 at a time, max. The RX volume may be a stretch, but could complete a similar pattern at a lower volume. 
4-3-2-1: Athlete who can hit consistent singles, but is still working on linking and muscle endurance.
2-2-1-1: Athlete who is inconsistent with singles, but can maybe get a rep 50% of the time. Each set should have a max of 3-4 attempts

Scale to Pull Ups:
15 CTB Pull Ups or Chin Over Bar Pull Ups each round 
12-9-6-3 or 8-6-4-2 Pull Ups
15 Jumping Pull Ups each Round