Thursday, August 14

Warm-Up
2 rounds of
10 Reverse Hand Push-Ups on Wall
10 Squats
10 Band Pull-Aparts
10 Spider Lunges

Strength – Power Clean (25min for Prep and Work sets)
– – Prep – –
3 x 2 Hi-Hang Clean Hi-Pulls + 2 Hang Clean Power Cleans
– hi-hang should be an inch or two below the full standing position

– – Work – –
Begin: 7 x 2 Hang Power Cleans
Int/Adv: 7 x 1 Hi-Hang Power Clean + 1 Hang Power Clean

Met-Con
2 rounds of
2min max rep Strict Pull-Ups/Chin-Ups*
2min max rep Alt DB Snatch + Back Step Lunge**
1min REST
* may do pull-ups, chin-ups, mixed grip pull-ups, or alternate between styles; scale to band assisted, or ring rows
** Snatch the DB to the overhead position and then step-back into a lunge with the same side leg (i.e., if you snatch with your right hand, your right leg steps back)