Monday, 11/1

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Rev Hand Spider Lunges

5 Dolphin Push Ups

15 Mountain Climbers

Prep (6 Minutes)

2×5 Kip Swings+5 Rolling Split Straddles

1×5 Knees to Chest+10 Supine Scorpion

1×3-5 Toes to Bar+10 Supine Scorpion

Toes to Bar Test

For Time (9 Min cap)

75 Toes to Bar

Score by time, if DNF, score is 9:00+ :01 per rep left

Met Con

Prep (8 Minutes)

Run 400 M

3×5 Hang power Clean and Jerk working up

Work

Every 3 minutes for 15 minutes

Run 400 M

Max Hang Clean and Jerk in remaining time (135/95)

score by total C&J