Sunday October 6

Warm-Up
2 Rounds of
60 Jumping Jacks
40 High Knees in Place
20 Squats
20 Hips to Wall
10 Alt T Push-Ups

Prep Work – With a Partner

Prep Set 1: 5 Hang Clean Hi-Pull + 5 Strict Press (bar only)
Prep Set 2: 5 RDL + 3 Hang Power Clean + 3 Push Press (light weight)
Prep Set 3: 5 Deadlifts + 2 Hang Power Cleans + 2 Push Press (moderate weight)
Prep Set 4: 3 Deadlifts + 1 Hang Power Cleans + 1 Push Press (at working weight)

Partner Met-Con
Complete for time:

3 Rounds each of 9 Deadlift + 6 Hang Power Cleans + 3 Push Press;*
400 M;**
2 Rounds each of 9 Deadlift + 6 Hang Power Cleans + 3 Push Press;
400 M;
1 Round each of 9 Deadlift + 6 Hang Power Cleans + 3 Push Press; and,
400 M

*All rounds are done in alternating fashion (i.e., Partner 1 completes One round of 9 DL/6HPC/3 PP, then Partner 2 completes One round of 9DL/6HPC/3PP; this equals One total round, not 2 rounds)
**Both Partners must be back from run before either begins lifts

Weight Options:
Men = 155/135/115/95/75
Women = 113/93/73/55/45