IMG_1010

Warm Up
3 Rounds
12 Squats (pause/standard/jumping)
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Squat to Bootstrappers

1:30 Death Stretch/side (:45 low/:45 high)

Strength
Front Squat (25 min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Partner Met Con*
40 Front Squats (M:95/65, W: 63/45)
20 Hang Power Cleans
30 Front Squats (M:95/65, W: 63/45)
15 Hang Power Cleans
20 Front Squats (M:95/65, W: 63/45)
10 Hang Power Cleans
10 Front Squats (M:95/65, W: 63/45)
5 Hang Power Cleans

*Partners may split up reps at will

Leave a Reply

Your email address will not be published. Required fields are marked *

Please answer this simple question to proven you are human. *