Wednesday, 10/28

Warm-Up
3 Rounds of
10 Arm Circles
10 Band Good Mornings
10 Reverse Hand Spider Lunges
10 Squats

then,

1:30 Death Stretch/ side (:45/:45 low/high);
1:30 Single Leg Flexion with External rotation/side

Met-Con
Prep (10 min):
2 Rounds (w/ bar, then light wt) of
3 Hang Hi Pull
3 front Squats
3 Strict Press

then,

3 rounds (working up to working wt) of
3 Hang Power Cleans
3 Thrusters
20 Single Skips

Work:
5 Rounds through of:

In 3 minutes, complete
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Thrusters
Max Double Unders in remaining time

Rest 3 Minutes

Men @ 155/135/115/95/75
Women @ 103/93/83/63/45

Scale Double Unders to Single skips