Saturday, 1/16

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Mountain Climbers

6 Alt T Push Ups

12 Jumping Jacks

Skill

Bar Muscle Up

2 Rounds 

5 Toes to PVC (V-Up keeping arms straight)

5 Prone PVC Dislocates

2 Rounds

3-5 Kip swings (work for maximum elevation with Straight arms)

3 Kip to Hip Bridge

3 Rounds

2-4 Box Jumping Bar Muscle Ups*

Met Con

Prep (6 minutes)

2×6 Alt DB Snatch (light)+ 60 Single Skips

2×6 Alt DB Snatch (working weight)+ 15 Double Unders

1×2-3 BMU or scaled option

Work

AMRAP 18 Minutes

3 Bar Muscle Ups

6 Alt DB Snatch (70/50)

30 Double Unders

Bar MU Scaling options:

1 BMU

6 CTB Pull Ups

6 PullUps/Jumping Pull Ups/Ring Rows

Mobility

1 Min OH Band Stretch/side

1 Min Standing Calf Stretch/side