Wednesday, 1/6

Warm Up

3 Rounds
6 Alt T Push Ups
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Alt Samson Lunges

Strength

Prep: (10 Minutes)
1×10 Strict Press+5 Push Press (bar only)
1×5 Split Jerks (bar only)
2×5 Power Jerks working up
2×3 Jerks working up (may be power or split)

Work (12 minutes)
2-2-1-1-1 working up if technique is solid (do not increase weight if unable to lock out quickly)

Met Con

Prep: (6 minutes)

2×5 Kip Swings+ 5 S2OH (light, focus on cycling reps)
1×5 Knees to Chest+ 5 S2OH (working weight)
1×3-5 Toes to Bar

Work:

AMRAP 8 Minutes
8 Toes to Bar
8 Shoulder to Overhead (115/80)

T2B Scaling:
Knees to Chest
Supine Knees to Elbows