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

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