Thursday, 9/25

Warm-Up
3 rounds of
10 Reverse Hand Spider Lunges
5 Pause Squats
10 Band Pull-Aparts
5 Jump Squats

Strength – Clean (25min for Prep and Work sets)

– – Prep Sets – – 
2 x 2 Clean Extensions + 2 Hang Clean Hi-Pull + 2 Hang Power Cleans

– – Work Sets – –

Beginner
7 x 2 Hang Power Cleans

Int/Adv
7 x 1 Hang Power Clean + 1 Power Clean

Met-Con
12min EMOM, alternating between
(1) 30sec max rep Bastards;* and,
(2) 3 Clean Hi-Pulls**
* Over-the-Bar Burpees, where Over & Back = 1 rep
**Wt Options = M: 175, 155, 135, 115, 95; W: 133, 113, 93, 73, 63 (choose a weight less than, but closest to the max lifted during the strength portion)