
Tuesday, 12/7
December 6, 2021
Thursday, 12/9
December 8, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Dolphin Push Ups
6 Pause Squats
Prep (10 minutes)
1×5 Front Squats+5 Strict Press (bar only)+5 Kip Swings
1×10 Thrusters (bar only)+5 Kip Swings
9-6-3 Thrusters (using weight from each couplet)+ 2-3 Pull Ups/MU (after first 2 sets)
Met Con
For Time:
Beginning @0:00
15-12-9
Thrusters (95/65)
Pull Ups
@10:00
12-9-6
Thrusters (115/80)
Pull Ups
@20:00
9-6-3
Thrusters (135/95)
Pull Ups
RX+ options:
15-12-9 Thrusters (95/65)/ Pull Ups
12-9-6 Thrusters (115/80)/ CTB Pull Ups
9-6-3 Thrusters (135/95)/Muscle ups