Sunday, 2/1

Warm-Up
3 Rounds of
12 Band Good Mornings
6 Supine Scorpion
12 Squats
3-2-1 Band X-walk

then,

1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat Hold

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
2 x 2 @ 88-90%

Met-Con (teams of 3)
Prep:
1 x 2 Hang Clean Hi Pull + 3 Front Squat (bar only)
1 x 2 Power Clean + 2 Front Squats + 4 Front Rack Lunges (light)
1 x 2 Power Clean + 2 Front Squats + 4 Front Rack Lunges (moderate)

Workout:
3 Rounds each of
4 Power Cleans
8 Front Rack Lunges
4 Power Cleans
8 Front Squats

– Each person completes a round of 4/8/4/8 then rests while next 2 people go
– Wt options: M @ 155/135/115/95/75; W @ 113/93/78/63/45