Monday, 12/7

Warm Up

3 Rounds 

5 Hanging Scap Retractions

10 PVC Dislocates 

15 Jumping Jacks

10 Pause PVC Overhead Squats 

Met Con

Prep (12 Minutes):

1×5 High Hang High Pull 5 High Hang Power Snatch+5 OHS 

1×5 Hang Power Snatch+5 OHS 

1×5 Power Snatch+5 OHS

(all sets with empty bar)

2×30 Single Skips+5 Kip Swings + 3 Snatches 

2×15 Double Unders +3-5 Pull Ups+3 Snatches (work up through four prep sets to working weight)

Work:

For Time: (18 Minute Time Cap) 

10-30-60-90-60-30-10 Double Unders 

3-6-12-18-12-6-3 Pull Ups

1-3-6-9-6-3-1 Power Snatches (135/95)

DU Scaling:

5-15-30-45-30-15-5 (1/2 Volume)

15 DU each round

2x Single skips

Pull Up scaling:

2-4-8-12-8-4-2 or 1-3-6-9-6-3-1

Jumping Pull Ups

Ring Rows 

Mobility

2 Rounds

1 Min OH Band Stretch/side

1 Min Standing Calf stretch/side