Friday, 4/29
April 28, 2022
Programming Preview: Week of 5/2
May 1, 2022
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
