Warm Up
3 minutes Jumprope
Shoulder mobility and Scapular stability drills
2 Rounds
- Scap Push Ups x 10
- T Push Ups x 10
- Hang from Pull Up bar x 30-45 seconds
Strength/Skill
A. 4 Sets
- A1: CGBP x 3-4 reps @ 21X1 – Rest 60 seconds
- A2: Strict TTB x 4-6 (@3011 if possible) – Rest 60 seconds
- A3: Double Unders x 60 seconds – Rest 60 seconds
B. 3 Sets
- B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 45 seconds
- B2: Hollow Hold x 20-30 seconds – Rest 45 seconds
MetCon
For time, complete:
- 100 Alt KB Snatch (53/35)
- EMOM perform 3 Burpees
-Workout begins with 3 Burpees
-Must alternate sides every rep
