Friday, 3/26

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Mountain Climbers

Prep (6 Minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
1×5 Thrusters (light)+5 Kip Swings)
1×5 Thrusters (working weight)+3-5 Toes to Bar
1x 21.4 Complex+ 3-5 Pull Ups+1-3 Bar MU

21.3 (15 Cap)

15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters

1 Minute Rest

15 Front Squats (95/65)
30 Chest to Bar Pull ups
15 Thrusters

1 Minute Rest

15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters

21.4 (7 Minutes from end of 21.3)

For max load
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk