21167165_899332750218901_8770914574172775378_o

Warm Up
3 Rounds
8 Pause Squats
8 Alt Bird Dogs
8 Alt Samson Lunges

1 Min Band Super Front Rack Stretch/ side
1 Min Death Stretch/side

Strength
Clean (25 Min)
Prep:
2 Hang Hi Pulls+ 2 Hang Power Clean
3×2 Power Cleans working up

Work:
4×2 Squat Cleans working up

Met Con
3 Rounds* of 1:30 Work/ 3 Minutes Rest
1 Squat Clean
1 Squat Clean+ 1 Front Squat (M:225/185/155/135/95, W:153/123/103/93/63)
1 Squat Clean+ 2 Front Squats
1 Squat Clean+ 3 Front Squats, etc.

*Begin each round back at 1 Squat Clean (not where you left off)

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