Saturday, 5/1

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges

Prep (9 minutes)
2×3 Hang High Pull+3 Hang Power Cleans (bar/light)+10 Step Ups (bw/DB)
2×3 Power Cleans (moderate, working weight)+5 Kip Swings+5 Burpees
1×3 Deadlifts+3-5 Pull Ups+4 Devils Press+30 Single Skips
1×3 Deadlifts (working weight)+1-3 Bar Muscle Ups+30 Double Unders

Met Con

For Time (24 Min Cap)
15 Power Cleans (165/115)
30 Single DB Step Ups (50/35, 24/20”)
15 Bar Muscle Ups*
30 Alt Single Arm Devils Press (50/35)
150 Double Unders
30 Deadlifts (255/175)