
Thursday, 9/16
September 15, 2021
Saturday, 9/18
September 17, 2021Warm 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)