Friday, 12/10

Warm 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