Monday, 1/10

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

12 Mountain Climbers

6 Hanging Scap Retractions

12 Jump Squats

Prep (10 Minutes)

1×5 High Hang High Pull+5 High Hang Power Cleans

1×5 Hang High Pull+5 Hang Power Cleans

2×5 Hang Power Cleans+5 Kip Swings+:30 Jump Rope

1×5 Hang Power Cleans+5 Knees to Chest+:30 Jump Rope

1×5 Hang Power Cleans+5 Toes to Bar+:30 Jump Rope

Met Con

For time (21 Min Cap)

21 Hang Power Cleans (135/95)

30 Toes to Bar

90 Double Unders

15 Hang Power Cleans (165/115)

2 Rounds of

15 Toes to Bar

45 Double Unders

9 Hang Power Cleans (185/125)

3 Rounds of

10 Toes to Bar

30 Double Unders

Score by time. If DNF score is 21:00 +:01 per rep remaining

Mobility

1 Min OH Band stretch/side

1 Min Standing Calf stretch/side