Monday, 5/17

Warm Up

3 Rounds

15 Band Good Mornings

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Pause Squats

Prep (9 minutes)

1×3 Hang High Pulls+3 Hang Power Cleans+10 Front Squats (bar only)

2×5 Front Squats (working up)+5 Burpees

2×5 Wall Ball+5 KB Swings+3 Burpees with lateral jump over the bar

Met Con

For Time (18 min Cap)

75 Wall Ball (20/14, RX+ 30/20)

60 KB Swings (24/16)

45 Burpees w/lateral jump over the bar

30 Front Squats (135/95, RX+165/115)

Core Work

3 Rounds

:45 Plank/:15 Rest

:45 Side Plank (L)/:15 Rest

:45 Side Plank (R)/:15 Rest