Saturday, 8/1

Warm-Up
3 Rounds of
20 Jumping Jacks
15 Squats
10 Reverse Hand Spider Lunges

then,

1 Minute Standing Band Lat/Tri stretch each side
1 Minute Standing Calf Stretch each side

Met-Con
Prep:
1 x 3 Hang Hi Pull + 3 Strict Press (bar only) + 6 Step-ups;
1 x 3 Hang Power Cleans + 3 Push Press (light);
1 x 3 Ground to OH (moderate) + 6 Step-Ups;
1 x 2 Ground to OH (@ working weight)

Work:

EMOM for 10min, alternating between:
A) 12 Hang Power Cleans (M: 155/135/115/95/75, W: 103/93/73/63/45)
B) 6 Spider Plank/ side

Rest 2:00

EMOM for 10min, alternating between:
A) 9 Shoulder to Overhead
B) 9 Box Jumps (step down only)

Rest 2:00

EMOM for 10min, alternating between:
A) 6 Ground to Overhead
B) 12 Push-Ups