Monday, 1/31

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Squat to Bootstrappers

6 Jump Squats

6 Alt T Push Ups

Strength

Jerk (25 Minutes)

Prep:

1×5 Strict Press+5 Push Press (bar only)

Jerk 3-3-2 working up

Work:

6×1 working up

Met Con

Prep (4 Minutes)

2×5 Kip Swings+;15 HS Hold or 6 DB Push Press

1×1-3 BMU or 3-5 Pull Ups+2-3 HSPU or 6 DB Push Press

As Far as Possible in 9 Minutes

1-2-3-4-5-6 etc… Bar Muscle Ups

2-4-6-8-10-12 etc…Strict HSPU

OR

3-6-9-12-15 etc…CTB Pull Ups

6-12-18-24-30 etc…Single DB Push Press (50/35)