Monday, 3/8
March 7, 2021
Wednesday, 3/10
March 9, 2021
Warm Up
3 Rounds
6 Hanging Scap Retraction
15 Jumping Jacks
6 Rev Hand Spider Lunges
15 Mountain Climbers
Strength
Hang Power Clean
Prep (8 Minutes)
1×5 High Hang High Pull+5 High Hang Power Cleans
1×5 Hang High Pull+5 Hang Power Cleans (bar only)
2×2 Hang High Pulls+3 Hang Power Cleans
2×3 Hang Power Cleans
Work
In 8 Minutes, work to a 2 Rep Hang Power Clean Max (must be unbroken to count)
Met Con
Prep (7 Minutes)
2×5 Kip Swings+30 Single Skips
2×2-3 Pull Ups+21 Double Unders
1×3 Hang Power Cleans+ 3 Pull Ups+21 Double Unders
Work
AMRAP 11 Minutes
3 Hang Power Cleans (165/115)
7 Pull Ups*
21 Double Unders**
*Pull Up Scaling:
3-5/round
Jumping
Ring Rows
**Double Under Scaling:
5, 10 or 15/round
2x Single Skips
