Wednesday, 11/4

Warm-Up
3 rounds of
10 Squats
10 Rev Hand Spider Lunges
10 Alt Samson Lunges
10 Supine Scorpion

Met-Con
Prep (12 min):
1 x 2 Pause Clean Extension + 2 Hang Clean Hi-Pulls + 5 Jump Squats (use empty Bar);
1 x 2 Hang Clean Hi-Pulls + 2 Hang Power Cleans + 5 Plank to Squat (use empty Bar);
1 x 2 Power Cleans + 10 Step Ups (use “Light” weight)
1 x 2 Power Cleans + 5 Burpees (use “medium” weight)

Work:

AMRAP in 5 Min
2 Power Cleans (heavy)
10 Box Jumps

Rest 5 min

AMRAP in 5 Min
4 Hang Power Cleans (medium)
8 Bastards

Rest 5 min

AMRAP in 5 Min
8 Power Cleans (light)
4 Burpee Box Jumps

Weight options (H/M/L):
M = (185/155/135), (155/135/115), (135/115/95), (115/95/75);
W = (123/103/93), (103/93/83), (93/83/63), (83/63/53)