Friday, 9/17

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

Prep (6 minutes)

2x:15-:30 HS Hold+6 Kip Swings

1×2-3 HSPU+6 Knees to Chest

1×2-3 HSPU+3-6 Toes to bar

EMOM 12 Minutes (6 rounds each)

A) HSPU (1/3 HSPU Test #)

B) 6-9 T2B

Prep (6 minutes)

3×3 Push Jerks (building up)+2-3 Pull ups+4-6 Alt DB Snatch

Met Con

6 Rounds for Time (12 min Cap)

3 Push Jerks (155/105)

6 Pull Ups

12 Alt DB Snatch (50/35)