Smackdown 2019: Da Bomb – Blowin’ it up
June 30, 2019
Wednesday, 7/3
July 2, 2019

Warm Up

3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers

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

Strength

Clean (35 Min)
Prep (8 Min)
2×2 Hang Hi Pull + 2 Hang Power Clean + 2 Front Squats
2×1 Hang Power Clean + 2 Front Squats

Skill

Tall Clean (10 Min)
2-2-1-1-1 working up

Clean Complex (15 Min)
5×1 Hang Squat Clean
Score by weight

Met Con

5 Rounds
In :45, 5 Burpee Box Jumps + Max Reps Hang Squat Clean (M:115/W: 78)
:45 Rest