Wednesday, 7/21

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Reverse hand Spider Lunges
12 Jump Squats

EMOM 10 Minutes (5 rounds each)

A) Strict Pull Ups*
B) 5-10 Ring Dips**

Strength

Push Press (20 Minutes)
Prep: 1×5 w/bar, 3×5 working up
Work: 5-5-3-3-3 working up

Met Con

AMRAP 8 Minutes
12 Alt DB Snatch (50/35, RX+ 70/50)
36 Double Unders

*Pull Ups
Zero: 3-5 Strict Band Assisted Pull Ups
1-4: Max unbroken Strict Pull Ups
5-9: 2 Weighted Pull Ups, rest until :30 mark then Max unbroken Strict Pull Ups
10+: 3 Weighted Pull Ups, rest until :30 mark then Max unbroken Strict Pull Ups

** Ring Dips
Scale to:
5 Band Assisted Ring Dips
10 Bar Dips
10-15 Bench Dips
Scale DU to 12/24 DU (should take between :30-1:00/round) or 72 Single Skips