Wednesday, August 20

Warm-Up
3 rounds of
5 Band Pull-Apart Combo
10 Spider Lunges
10 Bird Dog Push-Ups
10 Supine Scorpions
10 Arm Circles/dir
5 Jump Squats

Met-Con Prep
3 x 3 Hang Clean Hi-Pull + 2 Hang Power Clean + 1 Wall Walk
– work up towards met-con weight

Met-Con
5 x 2 min ON + 2min OFF of
6 Hang Power Clean + 6 HSPU*
– wt options: M = 165/135/105/75; W = 113/93/73/55
* scaling for HSPU:
– – Option A) kipping with hands on 35# and an ab-mat under the head;
– – Option B) strict with hands on 35# and an ab-mat under the head
– – Option C) strict with hands on the floor and head to one ab-mat;
– – Option D) 6 Hang Power Cleans + 4 S2OH + 4 Push-Ups
NOTE: no option for strict to two ab-mats or for wall walks