02-3-2021

Warm-up

400m Run

3 rounds of:

10 Lunges (each leg)

10 Single Arm KB Swings

:30 HS Hold

10 Push-ups

5 Pull-ups

Mobility

Lacrosse Ball: Lat Release

Skill

10 min

Work on Pull-up/Chest-to-Bar/Muscle-up Progression

METCON

AMRAP x 24:00

6 Toes to Bar

12 Alternating DB Power Cleans (50/35)

50ft Single Arm Overhead Walking Lunge

Rest 30 Seconds

6 Chest to Bar Pull-ups

12 Alternating DB Snatch (50/35)

50ft Single Arm Overhead Walking Lunge

Rest 30 Seconds