Saturday, 2/12

Warm Up

3 Rounds
5 Hanging Scap Retraction
10 Rev Hand Spider Lunges
5 Squat to Bootstrappers
10 Alt Samson Lunges

Skill

EMOM 8 Minutes
A) 10 Hollow Rocks+5-10 Kip Swings
B) 10 Arch Raises+ 5-10 Prone PVC Dislocates

Prep (9 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Clean+6 Alt Lunges
1×5 Hang Hi Pull+5 Hang Power Clean +6 Alt Lunges
3×2-3 Pull ups/1-2 BMU+5 Hang Power Cleans+6 Alt Front Rack Lunges working up

Met Con

As far as possible in 9 Minutes
2-4-6-8-10  etc..
CTB Pull Ups
Hang Power Cleans (115/80)
Alt Front Rack Lunges

OR

As far as possible in 12 Minutes
1-2-3-4-5 etc
Bar Muscle ups
2-4-6-8-10  etc..
Hang Power Cleans (115/80)
Alt Front Rack Lunges

3 Rounds NFT

15 Band Hollow Pressdowns
10-15 DB Wrist Extensions
:30 Side plank/side