Friday, 8/13

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Squat to Bootstrappers

6 Alt Samson Lunges

Strength

Bench Press (20 Minutes)

Prep: 1×10 w/bar, 3×5 working up- follow each prep set with 25 Band Pull Aparts

Work: 4×5 working up

Met Con

Prep (6 minutes)

2×6 Kip Swings+6 Alt DB Snatches

1×6 Knees to Chest+6 Alt OH Lunges

1×6 Toes to Bar+ 6 Alt OH Lunges

Work

For Time (18 min Cap)

15 Push Ups

30 Alt DB Snatches (50/35)

15 Push Ups

45 Toes to Bar

15 Push Ups

45 Alt DB OH Lunges (50/35)

15 Push Ups

30 Alt DB Snatches

15 Push Ups