Monday, 9/14

Warm Up

3 Rounds

8 Pause Squats

8 Reverse Hand Spider Lunges 

8 Squats to Bootstrappers

8 Hanging Scap Retractions

Prep: (7 Minutes)

1 x 10 Front Squat w/empty bar 

1 x 5 at 40-50%*

1 x 5 at 50-60%

1 x 5 at 60 -70%

Strength

Front Squats

Every 2:30 Minutes for 12:30 (5 Rounds)

5 Front Squats 75-80%

*%s based on 7 RM Front Squat from 9/1

Met Con Prep: (6 Minutes)

2×3 Hang Squat Cleans+ 6 Kip Swings

1×3 Hang Squat Cleans+ 6 Toes to Bar (or scaled option)

Met Con

For Time (12 Minute Cap, target time: 7-9 minutes)

21-15-9

Hang Squat Cleans (135/95)

Toes to Bar 

T2B Scaling Options:

Knees to Chest

Toes to PVC (V-Ups Holding PVC)

Supine Knees to Elbows