Thursday, 7/23

Warm-Up
3 Rounds of
6 squats
6 Spider Lunge w/ Reach Up
6 supine Scorpion
6 Hips to Wall

Met-Con
Prep:
1 x 2 Clean Extension + 2 Hang Hi Pull + 2 Plank to squats (bar only);
1 x 2 Clean Extension + 2 Hang Power Clean + 2 Plank to Squat (light);
2 x 2 Power Clean (just below, then at, working weight)

Work:
6 Rounds of 2 Minutes work/ 2 minutes Rest
3 Power Cleans
4 Bastards
3 Power Cleans
12 Squats

Wt Options = M:155/135/105/75, W: 103/93/73/53