Friday, 7/2

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Rev Hand Spider Lunges
6 Alt T Push Ups
12 Squats (Pause/Regular/Jump)

Prep (8 minutes)
1×6 Front Squats+6 Strict Press (bar only)
2×6 Thrusters (light, first round weight)+6 Kip Swings
1×6 Thrusters (second round weight)+6 Knees to Chest
1×3 Thrusters (third round weight)+3-5 Toes to Bar

Met Con

In 6 Minutes
30 Toes to Bar
30 Thrusters (75/55, RX+ 95/65)
Rest remaining time

In 6 Minutes
Two Rounds of
12 Toes to Bar
12 Thrusters (95/65 RX+ 135/95)
Rest remaining time

In 6 Minutes
Three Rounds of
6 Toes to Bar
6 Thrusters (115/80 RX+155/105)
Rest remaining time
Score by total work time

Mobililty

2 Rounds
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side