Saturday, 4/30

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Pause Squats

6 Rev Hand Spider Lunges

12 Supine Scorpion

Prep (8 minutes)

2×5 Kip Swings+ 5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats (bar only)

2×5 Knees to Chest+5 Power Cleans+5 Front Squats (light/moderate)

1×3-5 Toes to Bar+5 Power Cleans+5 Front Squats (working weight)

Met Con

For Time (21 Min cap)

15-12-9-6-3

Power Cleans (135/95)

Toes to Bar

Front Squats (135/95)

Toes to Bar

Mobility

:30 kneeling forearm stretch

1 Min OH Band stretch/side

:30 kneeling forearm stretch

1 Min Bretzel stretch/side