Saturday, 4/24

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Rev Hand Spider Lunges

5 Dolphin Push Ups

10 Squats

Prep (10 minutes)

1×5 Front Squat+5 Strict Press +5 Thrusters (bar only)

2×5 Thrusters working up+5 Kip Swings

2×5 Thrusters (working weight)+3-5 Pull Ups

Met Con

AMRAP 20 minutes

5 Thrusters (95/65)

1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)

10 Thrusters

2 Rounds of Cindy

15 Thrusters

3 Rounds of Cindy

20 Thrusters

4 Rounds of Cindy

25 Thrusters

5 Rounds of Cindy etc…

Score by total reps

Mobility

1 min OH Band Stretch/side

1 min Standing Pec Stretch/side

RX+ 115/80

Scale Pull Ups to jumping or Ring Rows