Saturday, 1/30

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Alt T Push Ups

24 Mountain Climbers

Skill

Every 2 Minutes for 6 Minutes (3 rounds)

Max HS Hold (up to 1:15)+ 5 Rolling Split Straddles

Prep (8 minutes)

2×5 Kip Swings+ 7 Cals

1×5 Knees to Chest+ 6 DB Hang Clean and Jerks (3/side)

1×5 Toes to Bar+ 6 DB Hang Clean and Jerks (3/side)+ 14 Cals

Met Con

“18.1” 

AMRAP 20 minutes

8 Toes to Bar

10 DB Hang Clean and Jerks (5/side)

14 Cal Row/Bike