Saturday, September 13

Warm-Up
3 rounds of
5 Pause Squats
10 Spider Lunges
5 Push-Ups
10 Cross-Body Spider Lunges

1min/side Band Lat/Tri Stretch
1min Wall Squat + 1 Wall Straddle (split position on wall)

Clean (25min for Prep and Work sets)
Prep Sets
— 2 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 4 Front Squat

Work Sets
— Beginner: 7 x 2 Hang Power Clean + 2 Front Squat

— Int/Adv: 7 x 1 Power Clean + 1 Hang Squat Clean

Met-Con
8min Ladder of
— 2+ Alt DB Snatch
— 20 Mtn Climbers (20 total, 10/side)
* DB Snatch increases by two reps each round; Mtn Climbers remain at 20reps
* I.e., 2 Alt DB Snatch (1/side), 20 Mtn Climbers, 4 Alt DB Snatch (2/side), 20 Mtn Climbers, 6 DB Snatch, etc.