Sunday, 11/22

Warm-Up
3 Rounds of
15 Squats
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs
5 Quadruped Ext and Rotation/side

Strength – Cleans
Prep (10 min):
3 Rounds of
2 Pause Extensions
1 Hang Hi Pull
2 Hang Power Cleans
1 Front Squat
– bar, light wt, moderate wt

Work (25 min):
8 x 1 Clean + 1 Hang Clean + 1 Clean*
*may drop each rep but no more than 10 seconds between reps

Team Met-Con (teams of 3)

3 Rounds of
25/20 Cal Row
12 Deadlifts (M:275/225/185/135, W:183/153/133/93)

then,

3 Rounds of
20/15 Cal Row
9 Front Squats (M:185/155/135/95, W:133/93/73/53)

then,

3 Rounds of
15/10 Cal Row
6 Bar-Facing Burpees

– Follow the leader style
– Leader can start next round as soon as erg available
– Team can switch weights while first person rows