Thursday, 3/12

Warm Up

3 Rounds
6 Pause Squats
6 Hanging Scap Retractions
6 Reverse Hand Spider Lunges
6 Squat to Bootstrappers

1 Minute Banded Ankle Distraction/side
1 Min Death Stretch/side

Strength

Front Squat (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 3-3-3-2-2-2 working up

Met Con

For Time (15 Min Cap)
1 Round of:
21 Toes to Bar
21 DB Hang Squat Cleans

2 Rounds of:
15 Toes to Bar
15 DB Front Squats

3 Rounds of:
9 Toes to Bar
9 DB Thrusters