Wednesday, May 14

Warm-Up
2 rounds of
30 Jumping Jacks
20 Squats
10 Plank-to-Squat

then,

2 rounds of
10 PVC Dislocates
10 Spider Lunges

Prep
1 x 3 Hang Hi Pull + 3 Front Squats + 6 Strict Press (bar only)
1 x 3 Hang Hi Pull + 3 Front Squats + 3 Push Press (light weight)
1 x 2 Hang Hi Pull + 2 Hang Squat Clean + 2 Thrusters (light weight)

Strength – Cluster
20 minutes to work to max training weight cluster (squat clean to thruster)

Met-Con
4 rounds of
2 minutes ladder* of
Cluster (m: 155/135/115/95/75; w: 113/93/73/63/45)**
Burpee
2 minutes Rest
* ladder up 1 cluster, 1 burpee, 2 clusters, 2 burpees etc.; pick up where previous round left off
** choose a cluster weight this is approximately 65-70% of daily training max