Monday, 4/20

Warm-Up
3 rounds of
10 Squats
5 Dead Bugs/side
10 PVC Dislocates
5 Plank to squat

Met-Con Prep
1 x 5 Front Squat + 5 Strict Press (bar only)
1 x 5 Front Squat + 5 Push Press (light)
1 x 3 Thrusters (@ chosen Rd 1 weight) + 3 Burpees

– Met-Con Weight Options –

                            Rd1, Rd2, Rd3  /        Rd1, Rd2, Rd3
Option A = M@ 95,  115,  135   / W@ 63,   83,   93
Option B = M@ 75,   95,   105   / W@ 53,   63,   73
Option C = M@ 45,   65,   75     / W@ 35,   45,   55

Partner Met-Con (35 Min)
3 rounds, with 5min in each round to complete:

1. 15-12-9 Thrusters (@ Rd 1 weight) with 3-6-9 Burpees
2. 12-9-6 Thrusters (@ Rd 2 weight) with 6-9-12 Burpees
3. 9-6-3 Thrusters (@ Rd 3 weight) with 9-12-15 Burpees

1st Partner has 5 minutes to complete as many reps of Round 1 as possible;
1 Minute Break;
2nd Partner has 5 minutes to complete as many reps of Round 1 as possible at same weight;
1 Minute to load bar to Rd 2 weight;
1st Partner then has 5 minutes to complete as many reps of Round 2 as possible;
etc.