Tuesday, 12/28
December 27, 2021
Thursday, 12/30
December 29, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
15 Mountain Climbers
Prep (6 Minutes)
2×5 Kip Swings+5 Rolling Split Straddles
1×5 Knees to Chest+10 Supine Scorpion
1×3-5 toes to bar+10 Supine Scorpion
Toes to Bar Retest
For Time (9 Min cap)
75 Toes to Bar
Score by time, if DNF, score is 9:00+ :01 per rep left
Met Con
Prep (8 Minutes)
1×5 Hang Hi Pulls+5 Hang Power Cleans+5 Push Press (bar only)
3x:30 Jump Rope+5 Hang Power Clean and Jerks (working up)
1×5 Hang Clean and Jerks (working weight)+30 Double Unders
Every 2 minutes for 12 Minutes
60 Double Unders
Max Hang Clean and Jerk in remaining time (155/105)
Score by total C&J
Mobility
1:30 Calf Stretch/side (:45 knee straight/:45 knee bent)
