Monday, 2/22

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Squats (Pause/Reg/Jump)

6 Rev Hand Spider Lunges

12 Alt Samson Lunges

Strength

Thruster

Prep (6 Minutes)

1×5 Front Squats+5 Strict Press (bar only)

2×5 Thrusters (working up)+ 5 Kip Swings

1×5 Thrusters+3-5 Toes to Bar+10 Step Ups

Work

In 9 minutes, work to a 3 RM Thruster

Met Con

AMRAP 15 minutes

9 Thrusters (95/65)

12 Box Step Ups

15 Toes to Bar

Mobility

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side