Wednesday, 8/17

Warm-Up
3 Rounds of
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Jump Squats
6 Arch Rocks (scale to Superman)

Strength – Hang Clean (20 Min)
Prep:
3 x 1 Hang Clean Hi-Pull + 1 Hang Clean + 1 Clean (from floor)

Work:
2-2-2-1-1-1
– all reps are Hang Clean

Met-Con
4 Rounds of 1:30 Work + 3 Minutes Rest

1 Squat Clean (M @ 185/155/135/95; W @ 123/103/93/63)
1 Squat Clean + 1 Front Squat
1 Squat Clean + 2 Front Squats
1 Squat Clean + 3 Front Squats
etc…

– Begin each round back at 1 Squat Clean (not where you left off with Front Squats)