
Programming Preview: Week of 3/22
March 21, 2021
Tuesday, 3/23
March 22, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Mountain Climbers
1:30 Death Stretch/side (:45 low/:45 high)
Prep (8 Minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
2×5 Thrusters (first weight)+5 Kip Swings
2×3-5 Thrusters (second, third weight)+3-5 Pull Ups
Met Con
AMRAP 4 Minutes
12 Thrusters (75/55)
12 Pull Ups*
Rest 2 Minutes
AMRAP 4 Minutes
9 Thrusters (95/65)
9 Pull Ups
Rest 2 Minutes
AMRAP 4 Minutes
6 Thrusters (115/80)
6 Pull Ups
Score by total reps (all 3 intervals combined)
Mobility
2 Rounds
1 Min OH Band stretch/side
1 Min Bretzel stretch/side
*Scale Pull Ups to Jumping PU or Ring Rows