Wednesday September 18

Warm-Up

2 rounds of
6 Dolphin Push-Ups, 12 Superman,
6 Bird Dog Push-Ups, 12 Hip Bridges,
6 Lunge & Twist, 12 Squats

Prep Sets
4 x 1 Hang Clean Hi-Pull + 1 Hang Power Clean

Work Sets
5 x 2 Hang Power Clean (up to no more than 80%)

Met-Con
5 rounds for time of
10 Push Press* + 10 T2B
* Weight Options = M:135/115/95/75; W:113/93/73/53
** scaling for T2B = V-Ups w/ Straight Legs, or V-Ups w/ Bent Legs (shoulders must still lift up off the ground)
*** Time Cap of 8min
– same workout was done on 5/21/13