Saturday, 10/9

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Hanging Scap Retractions
12 Alt Dead Bugs

Prep (8 minutes)
1×10 Front Squats w/ bar
3×3 Front Squats (working up+ 6 Kip Swings (R1&2)/3-5 Pull ups (R3)
1×2 Front Squats (working weight)+3 DB Hang Power Cleans+3 DB Thrusters

Met Con 1

Every 1:30 for 18 minutes (6 rounds)
A) 2 Front Squats
B) 6 DB Hang Power Cleans+6 DB Thrusters

Met Con 2

3 Rounds for Time (12 Min cap)
9 Hang Squat Cleans (135/95)
15 Pull Ups
21 Push Ups