Warm Up
3 Rounds
6 Pause Squats
6 Alt T Push Ups
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
2 Min Death Stretch (1:00 low/1:00 high)/side
Prep (12 Min)
1×6 Front Squats + 6 Strict Press (bar only) + 3 Kip Swings
1×6 Thrusters (bar only) + 3 Kip Swings
2×6 Thrusters (working up)
1×6 Thrusters (working weight) + 3 Pull Ups (or scaled option)
Met Con
Every 4 Minutes for 16 Minutes complete two Rounds of:
12 Thrusters (M:105/75/55, W:73/53/35)
12 Chest-to-Bar Pull Ups*
Scale reps to 9/9 or 6/6 if unable to complete reps within a 4-minute block
Mobility
1 Min Standing Lat Stretch on Upright/side
1 Min Bretzel Stretch/side
*Scale Pull Ups to:
Pull Ups
Jumping Pull Ups
Ring Rows
