Monday, 4/18

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep (9 minutes)

2×6 Kip Swings+6 thrusters (bar only)

1×6 Knees to Chest+6 Thrusters (working weight)+ 6 Burpees

1×6 Toes to Bar+6 Thrusters+ 6 Burpees

1×6 Toes to Bar+6 Thrusters+ 6 Alt DB Snatch

Met Con

AMRAP 18 Minutes*

6 Toes to Bar

9 Burpees

12 Alt DB Snatch 950/35)

*beginning with, and every 3 minutes, 15 Thrusters (75/55)

3 Rounds NFT

15 Hollow Rocks

20 Band Pull Aparts

15 DB Wrist Extensions