Labor Day, 9/2

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Pause Squats

15 Jumping Jacks

5 Plank to Squat

10 Rev Hand Spider Lunges

15 Band Good Mornings

Prep:

1x 6 RDL w/ Bar+ 3 Hang Hi Pull + 3 Hang Power Cleans+6 Front Squats

1×3 Kip Swings

2×3 Hang Power Cleans+ 6 Thrusters (working up to Thruster weight)

1×3 Kip Swings

2×3 Hang Power Cleans+6 Deadlifts (working up to HPC weight)

1×3 Toes to Bar or scaled Option

2×3 Deadlifts 9working up to Deadlift weight)

Team Met Con

In teams of 3

Run 800 M

45 Thrusters

135 Toes to Bar

45 Thrusters

Run 800 M

45 Hang Power Cleans

135 Burpees

45 Hang Power Cleans

Run 800 M

45 Deadlifts

135 Med ball Sit Ups

45 Deadlifts

All 3 must be back from run to begin barbell work, begin next run when all reps completed.

Reps may be divided between team mates at will, with one person working at a time.