Monday, 1/17

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Squat to Bootstrappers

6 Alt T Push Ups

6 Jump Squats

Prep (8 Minutes)

2×5 Kip Swings+ 5 DB Push Press (light/working)

2×3-5 Pull Ups+6 Alt DB Snatch

Met Con

For Time (18 Min cap)

21 Pull Ups

21 DB Push Press (50/35s)

18 Pull Ups

36 Alt DB Snatch (50/35)

15 Pull Ups

15 DB Push Press

12 Pull Ups

24 Alt DB Snatch

9 Pull Ups

9 DB Push Press

6 Pull Ups

12 Alt DB Snatch

3 Rounds NFT

15 Band Hollow Pressdowns

10-15 DB Wrist Extensions

Mobility

2 Rounds

1 Min OH Band Stretch

:30 Kneeling forearm stretch