Warm Up
3 Rounds
12 Squats
6 Rev Hand Spider Lunes
12 Alt Samson Lunges
6 Hanging Scap Retractions
Prep:
1×6 Front Squat + 6 Strict Press (bar only) + 6 Step Ups
1×6 thrusters (bar only) + 3-6 Kip Swings
1×6 Thrusters (light) + 6 Box Jumps
1×6 thrusters (working weight) + 3-6 Pull Ups (or scaled options)
Met Con
Two Rounds (36 min total)*
AMRAP 6 Minutes
6 Thrusters (M:95/75/55 W:63/53/35
6 Pull Ups
AMRAP 6 Minutes
12 Box Jumps
12 Alt DB Snatch (M:50/40/30, W:35/25/15)
Rest 6 Min
*- Perform both 6 Minute AMRAPs back to back (12 Minutes work) before 6 Minute Rest break
– Partners follow behind 6 minutes
