Monday, 3/22

Warm 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