Friday, 4/9

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Pause Squats
12 Alt Bird Dogs

Gymnastic Skill

Every 1:30 for 3 minutes (2 Rounds)
10 Hollow Rocks+3-5 Kip Swings (bar or rings)+8 Alt DB Snatch (light)

Every 1:30 for 3 minutes (2 Rounds)
3 Kip to Hip Bridge(supine)+ 3-5 Kip Swings with hip elevation (bar or rings)+4-6 Alt DB Snatch (heavy)

Every 1:30 for 3 minutes (2 Rounds)
1-3 Muscle Up attempts or 3-5 Pull Ups+ 15 Air Squats

Met Con

As far as Possible in 20 Minutes:
1 Round of Cindy*
10 Alt DB Snatch (heavy)**
2 Rounds of Cindy
12 Alt DB Snatch
3 Rounds of Cindy
14 Alt DB Snatch
Continue for duration of 20 Minutes, adding 1 Round of Cindy and 2 reps to DB snatch each round

Score by total Reps

*1 Round of Cindy:
5 Pull Ups (RX+ 1 Ring Muscle Up)
10 Push Ups
15 Air Squats

**DB Snatch (heavier than usual, RX+ 70/50)