Wednesday October 16

Warm-Up
2 x 5 Single-Leg Hip Bridges/side, 10 Supine Scorpions, 10 Bird-Dog Push-Ups, 5 Squat-to-Boot Strapper

Prep
2 x 3 Hang Clean Hi-Pulls + 1 Hang Power Clean + 3 Push Press (bar only, light weight)

Work
7 x 1 Power Clean + 1 Hang Squat Clean* + 1 Jerk**
* May be scaled to Hang Power Clean and Front Squat
** May be Power or Split Jerk

Finisher
12 rounds, EMOTM, alternating between

(1) 4 Bastards;* and,
(2) 3 Clean Hi-Pulls**

* Over-the-Bar Burpees, where Over & Back = 1 rep
** use last weight successfully lifted during the strength portion of class