Tuesday, 2/15

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Dolphin Push ups
6 Squat to Bootstrappers

Prep (10 Minutes)
1×5 High Hang High Pull+5 High Hang Power Cleans+5 Strict Press
1×5 Hang High Pull+5 Hang Power Cleans+5 Push Press
2×5 Hang Power Cleans+5 S2OH+5 Kip Swings+:30 HS Hold
1×5 Hang Power Cleans+5 S2OH+5 Knees to Chest+:30 HS Hold
1×2-3 HSPU+5 Toes to Bar

Met Con

For time (24 min cap)
60 HSPU*
*starting with, and every 2 minutes do 6 Hang Power Cleans (155/105)
Directly into
75 Toes to Bar*
*every 2 minutes, do 3 Shoulder to OH (155/105)

Mobility

1 min OH Band Stretch/side

Scale HSPU to:
-reduced ROM
-reduce Volume (30 or 45)
-6×2 Wall Walks (must be controlled through full ROM)+5 Seated DB Press
-60 Seated DB Press (use a weight that allows 6-10 reps initially)