Monday, 2/21

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Squat to Bootstrappers

6 Spider Lunges

6 Alt T Push Ups

Prep (8 minutes)

2×6 Kip Swings+6 Alt DB Snatch

1×6 Knees to Chest+:30 Handstand hold

1×3-6 Toes to Bar+2-3 HSPU

1×3-6 Pull Ups

Met Con

For Time (22 Min Cap)

36 Alt DB Snatch (50/35)

33 Toes to Bar

30 HSPU

27 Pull Ups

24 Alt DB Snatch (50/35)

21 Toes to Bar

18 HSPU

15 Pull Ups

12 Alt DB Snatch (50/35)

9 Toes to Bar

6 HSPU

3 Pull Ups

Score by time (21:00+:01 per rep not completed at time cap)

Mobility

2 Rounds

1 Minute OH Band Stretch/side

1 Minute Bretzel Stretch/side