Thursday, 10/22

Warm-Up
3 Rounds
10 Reverse Hand Spider Lunges
5 Dolphin Push-ups
10 Squats
5 Plank to Squats

Met-Con
Prep:
2 Rounds (bar, light) of
2 Hang Clean Hi-Pulls + 2 Hang Power Clean + 2 Front Squats + 2 Push Press

then,

3 Rounds, working up to 65% 1 RM, of
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to OH

Work:

Every 90 Seconds for 4 Rounds, complete
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to OH (70-80% max C&J)
6 Athletic Burpees*

Rest 90 Seconds, then,

Every 90 Seconds for 4 Rounds, complete
2 Power Cleans + 1 Hang Squat Clean + 2 Shoulder to OH (60-70% max C&J)
4 Athletic Burpees

Rest 90 Seconds, then,

Every 90 Seconds for 4 Rounds, complete
3 Power Cleans + 2 Hang Squat Clean + 3 Shoulder to OH (50-60% max C&J)
2 Athletic Burpees

* Athletic Burpee = no push-up