Wednesday, 6/16

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Mountain Climbers

Skill

EMOM 8 (4 rounds each)
A) :45 Handstand Hold*
B) 5-8 Ring Rows**

MC Prep (8 Minutes)
400 m Run
2×5 Kip Swings+6 Alt DB Snatch (light)
2×3-5 Toes to Bar+ 6 Alt DB Snatch (working weight)

Met Con

5 Rounds for Time (21 min Cap)
400 M Run
12 Alt DB Snatch (50/35, RX+70/50)
9 Toes to Bar

Mobility

1 Min Single leg Flexion/side
1 Min OH Band Stretch/side

*HS Hold should focus on hollow body position, feet reaching upwards and actively pressing palms into floor.  Scale up is to position hands farther rom the wall and work on balancing away from wall (not HSPU)

**Ring Rows based on Pull Up Progression
0: Regular Ring Rows, as challenging as possible or 5-8 reps
1-4 and 5-9: Feet elevated
10+: Feet elevated False Grip Ring Rows to sternum (keeping rings close together)