
Thursday, 12/9
December 8, 2021
Saturday, 12/11
December 10, 2021Warm Up
3 Rounds
6 Rev Hand Spider lunges
12 Mountain Climbers
6 Hanging Scap Retractions
12 Jump Squats
Prep (9 minutes)
1×5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats (bar only)
1×5 Hang Squat Cleans (bar only)+5 Kip Swings
3×5 Squat Cleans (working up)+:30 Jump Rope+5 Kip Swings/Knees to Chest/Toes to Bar
Met Con
For time (21 Min Cap)
24 Toes to Bar
72 Double Unders
12 Squat Cleans (60%)
Two rounds of:
12 Toes to Bar
36 Double Unders
then
9 Squat Cleans (70%)
Three rounds of:
8 Toes to Bar
24 Double Unders
then
6 Squat Cleans (80%)
Four rounds of:
6 Toes to Bar
18 Double Unders
then
3 Squat Cleans (90%)
Mobility
2 Minutes Death Stretch/side (1 Min low/1 min high)
1 Minute OH Band stretch/side