METCON

1. WARM UP

Mobility WOD

- Foam Roll: Lats
- Double T-Ball: Thoracic
- Band: Lats
- PVC: Shoulder External Rotation

DynamicWarm Up

- Inchworm
- Single Leg Squat
- Side Straddle Step
- Spiderman
- Iron Cross

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4:00
- Tuck Sit/L-Sit, 5xMax Time

B.
- Kipping Swing, 5x30 sec
- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD

For time:
- Alternate rounds of Rope Ascents and Squat Clean (80% of 1RM)
- Rope Ascent: 1-2-3-4-3-2-1
- Squat Clean: 4-3-2-1-2-3-4

Rest 1 minute
- Double Under, max reps in 2 minutes

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