Friday, March 21 – Optional Mobility & Prep for Open Athletes
March 20, 2014Saturday, March 22 – Open Workout 14.4
March 21, 2014
Warm-Up
3 Rounds of
15 Squats
10 PVC Dislocates
5 Hanging Scap Retractions
Prep
1 x 3 Clean High Pulls+ 5 Strict press (bar only)
1 x 3 Clean high Pull + 3 Push Press (light to moderate weight)
1 x 2 Power Cleans + 2 Push Press (moderate)
Team Met-Con (20min timecap)
In teams of 3 people, complete for time:
3 Rounds of
20 Burpees
15 calorie Row
10 Thrusters (M:135/115/95/75; W: 93/73/63/45)
Each teammate starts at a different station, and teams rotate when everyone has finished their required reps/cals. Continue until each team member has done 3 rounds of each station or the 20 minute time cap is reached.
