Wednesday, 4/20
Tuesday, 4/19
April 18, 2022
Thursday, 4/21
April 20, 2022
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Alt T Push Ups
12 Mountain Climbers
Skill
EMOM 10 Minutes
A) HS Skill
B) Strict Chin Ups
Strength
Strict Press (20 min)
Prep: 1×5 w/bar, 5-3-2-2 working up
Work: 4×2
Met Con
Prep (4 minutes)
2×5 Kip Swings+ :30 Jump Rope
1×3-5 Pull Ups+8 Single DB Hang Clean and Jerk (4/side)
AMRAP 8 minutes
8 Pull Ups
16 Single DB Hang Clean and Jerk (8/side)
40 Double Unders
In EMOM, HS Skill can be:
1-3 Wall Walks
:30-:45 HS Hold
Shoulder taps
HS walk practice
