Friday, 11/12

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Rolling Split Straddles

6 Alt Samson Lunges

Prep (9 minutes)

2×6 Kip Swings+:30 HS Hold+5 Push Ups

2×6 Knees to Chest+6 Alt DB Snatch

2×3-5 Toes to Bar+3-5 HSPU

Met Con

For Time (27 min cap)

27-21-15-9 Toes to Bar

9-7-5-3 HSPU

27-21-15-9 Alt DB Snatch (50/35)

9-7-5-3 HSPU

add :01for any rep not completed at time cap

Scale HSPU to 1-2 Ab Mats or Seated DB strict Press (as heavy as possible)