Monday, 3/9
March 8, 2020
Wednesday, 3/11
March 10, 2020
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
5 Squat to BootStrappers
10 Rev Hand Spider Lunges
Prep (12 Min)
1×3 Hang Hi Pull+3 Hang Power Cleans (bar only)
3×3 Kip Swings+ 3 Hang Power Cleans (working up)+ 7 Squats
1×3 Pull Ups (or scaled option)+3 Hang Power Cleans (working weight)
Met Con
Every 3 Minutes for 21 Min (7 Rounds)
21 Squats
7 Pull Ups
3 Hang Power Cleans (165/135/105/75, 113/93/78/53)
Mobility
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side
