Thursday, 3/10
March 9, 2022
Saturday, 3/12
March 11, 2022
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
1:30 Death Stretch/side (:45 low/:45 high)
Prep (10 minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar)
2×5 Kip Swings+5 Thrusters (light, 1st weight)+ :30 Jump Rope
1×5 Pull Ups+5 Thrusters (2nd weight)+15 Double Unders
1×3-5 Pull Ups/2-3 BMU+3 thrusters (3rd weight)+ 15 Double Unders
Open 22.3
For Time (12 min cap)
21 Pull Ups
42 Double Unders
21 Thrusters (95/65)
18 CTB Pull Ups
36 Double Unders
18 Thrusters (115/75)
15 Pull Ups
30 Double Unders
15 Thrusters (135/85)
