Thursday, 3/31

Warm Up

3 Rounds
6 Hanging Scap Retraction
6 Spider Lunges
6 Alt T Push Ups
6 Alt Dead Bugs

Strength

Strict Press 1RM (24 Minutes)
prep 1×10 w/bar 3-3-2-2-1-1 working up*
Work: 3 attempts at a 1 RM

Prep (4 Minutes)
2×6 Kip Swings+ 6 Single DB Hang Clean and jerk (3/side)+3 Ring Dips
1×3-6 Pull Ups

Met Con

AMRAP 12 minutes
6 Ring Dips
9 Pull Ups
12 Single DB Hang Clean and jerk (6 Side)