Saturday, May 24

Warm-Up
4 Rounds of
4 Spider Lunges w/ reach up on both sides
6 Hip-to-Wall
8 Squats
10 Wrist Circles/ side

Prep Sets
1 x 2 Clean Pause extension (below knee, above, high on thigh) + 2 Hang Hi Pull (bar only)
1 x 2 Clean Pause extension (below knee, above, high on thigh) + 2 Hang Clean (light wt)
1 x 1 Clean Pause extension (below knee, above, high on thigh) + 2 Cleans (light wt)
1 x 2 Cleans (moderate wt)

Work Sets (30 minute time cap)
8 x 3 Clean* (touch and go; no drop&reset!)
– all cleans from floor, may be power or full squat

Partner Met-Con (18 min time cap)
10-20-30-20-10
OH Plate Lunge
Plate Russian Twist
– 1 plate per pair
– A performs 10 Lunges (5 per leg), then B does 10 lunges. Next, A does 10 Twists (5 per side), then B does 10 Twists. Then A does 20 lunges (10 per leg), then B, etc.