Wednesday, 12/30

Warm-Up
3 Rounds of
10 Arm circles
10 Squats
10 Wrist Circles
10 Reverse Hand Spider Lunges

then,

1 Min Single Leg Flexion with External rotation/ side
1 Min Band Super Front Rack/ side

Strength – Cleans
Prep (15 min)
3 x 1 Pause Ext + 2 Hang Hi Pulls + 1 Hang Clean + 2 Front Squats

then,

3-4 x 1 Clean (working up in weight)

Work
EMOM for 10min
2 Cleans @ 80-85% 1RM

– Reps may be power or full (both reps from the floor)
– May drop the bar between reps, but both reps must be completed within 30 Seconds

Met-Con
3 x 2min WORK/2min REST, laddering up
+1 Power Clean (M: 155/135/115/95, W: 103/93/78/63)
+5 Squats

– Ex. 1 Clean, 5 Squats, 2 Cleans, 10 Squats, 3 Cleans, 15 Squats etc)
– Start each round at 1+5 (do not pick up where you left off)