Saturday, March 22 – Class

Warm-Up
Once through of
50 High Knees
40 Jumping Jacks
30 Mountain Climbers
20 Squats
10 Burpees

then,

Two times through of
rig to rack hamstring walk
rack to rig lunge and twist

Workout Prep
1 x 5 hang clean hi pulls + 5 strict press + 5 hanging scap retractions (barbell only)
1 x 3 hang power cleans + 3 push press + 3 arch-and-hollow on pull-up bars (light weight)
1 x 3 power cleans + 3 shoulder-to-overhead + 3 kip swings on pull-up bars (moderate weight)

Team Met-Con
In teams of 3, complete for time:
400 M Run
100 Toes to Bar
400 M Run
80 Shoulder-to-Overhead
400 M Run
60 Power Cleans
400 M Run

Guidelines:
There is a 25min timecap for the workout
1 person working at a time, but team may divide the reps any way desired
All reps must be complete before team leaves on run, and all team members must be back before beginning the next exercise
Barbell weights (S2OH/Cleans) = M @ 65/95, 95/115; W @ 35/65, 53/73

Scaling Options:
T2B may be scaled to V ups (1:1) or Ab Mat Sit-Ups (2:1, so 2 AMSU for each T2B)