Friday, 1/7

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Dolphin Push Ups
12 Mountain Climbers

Prep (6 Minutes)
2×6 Kip Swings+6 Push Ups
2×6 DB Bench Press+ 3-5 Pull Ups

Strength/Skill

Every 1:30 for 18 Minutes (6 Rounds each)
A) DB Bench Press 6-12 reps
B) Pull Ups*

Prep (4 minutes)
1×12 Step Ups (unweighted)+ :30 Jump Rope
1×6 Single DB Hang Clean and Jerk (3/side)+6 Step Ups+ :30 Jump Rope

Met Con

AMRAP 12 Minutes
12 Single DB Hang Clean and Jerk (6/side)
12 Alt Single DB Step Ups
36 Double Unders