
Thursday, 11/11
November 10, 2021
Saturday, 11/13
November 12, 2021Warm 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)