Tuesday, 3/9

Warm Up

3 Rounds

6 Hanging Scap Retraction 

15 Jumping Jacks

6 Rev Hand Spider Lunges

15 Mountain Climbers

Strength

Hang Power Clean 

Prep (8 Minutes)

1×5 High Hang High Pull+5 High Hang Power Cleans 

1×5 Hang High Pull+5 Hang Power Cleans (bar only)

2×2 Hang High Pulls+3 Hang Power Cleans

2×3 Hang Power Cleans

Work

In 8 Minutes, work to a 2 Rep Hang Power Clean Max (must be unbroken to count)

Met Con

Prep (7 Minutes)

2×5 Kip Swings+30 Single Skips

2×2-3 Pull Ups+21 Double Unders

1×3 Hang Power Cleans+ 3 Pull Ups+21 Double Unders

Work

AMRAP 11 Minutes

3 Hang Power Cleans (165/115)

7 Pull Ups*

21 Double Unders**

*Pull Up Scaling:

3-5/round

Jumping 

Ring Rows

**Double Under Scaling:

5, 10 or 15/round

2x Single Skips