Tuesday, 1/4

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Band Good mornings

Prep (8 Minutes)
2×5 DB Front Squats+5 DB Strict Press+5 DB Thrusters+5 Kip Swings
2×5 Hang High Pulls+5 Hang Power Cleans (bar/light0+5 Push Jerks+3-5 Toes to Bar
1x 21.4 Complex+ 3-5 Pull Ups+1-3 Bar MU

Open 21.4 Barbell Complex

In 7 Minutes, build to a max weight 21.4 Complex
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Met Con

For Time (15 Cap)
15 DB Front Squats (40/25s)
30 Toes to Bar
15 DB Thrusters
1 Minute Rest

15 DB Front Squats
30 Chest to Bar Pull ups
15 DB Thrusters
1 Minute Rest

15 DB Front Squats
30 Bar Muscle Ups
15 DB Thrusters

Open 21.4 Barbell Complex Retest (7 minutes)

Starting at 80-85%, 3 attempts at complex