Tuesday, 8/25

Warm-Up
3 Rounds of
10 Band Good Mornings
5 Band Dislocates
10 Spider Lunges
5 Squat to Bootstrappers

Met-Con
Prep (10 min)
1 x 6 RDL + 3 Hang Hi Pull + 3 Strict Press (bar only)
1 x 3 Deadlifts + 3 Hang Power Cleans + 3 Push Press (light)
1 x 3 Deadlifts + 3 Hang Power Cleans + 3 Push Press (moderate)
1 x 3 Deadlifts + 2 Hang Power Cleans + 2 Push Press (just below working weight)

Work (30min total)

EMOM 8 Minutes (4 rounds each)
A) 1 Deadlift + 2 Hang Power Cleans + 3 Shoulder to Overhead
B) 12 Burpees

Rest 2 Minutes

EMOM 8 Minutes (4 rounds each)
A) 2 Deadlift + 2 Hang Power Cleans + 2 Shoulder to Overhead
B) 12 Box Jumps

Rest 2 Minutes

EMOM 8 Minutes (4 rounds each)
A) 3 Deadlift + 2 Hang Power Cleans + 1 Shoulder to Overhead
B) 6 Burpee Box Jumps

– Barbell Weights: M @ 185/155/135/115/95; W @ 123/103/93/83/63