Sunday, 9/18/16

Warm-up
4 Rounds
8 Squats
4 Squat to Boot Strappers
8 Reverse Hand Spider Lunges
4 Quadruped extension& Rotation/ side

Mobility
1 Min Standing Band Lat/Tri Stretch

(A) Cleans (25 Min)

Prep:
2×1 Pause Extension+ 2 Hang High Pull+ 2 Hang Cleans
2x 1 Hi Pull (from floor)+ 2 Cleans

Work: 
Clean 2-2-1-1-1-1-1

(B) Clean Ext: (15 Min)

4×2 Clean Extension at 110% of clean training max established above

– Clean extensions may be scaled up after first round to high Pulls ONLY if hips are starting down and bar contacts high on hips

(C) Front Squat (20 Min)

1×5@ 65% Clean weight, bar taken from racks
1×3@ 85%
3x near Max Reps (don’t go to failure) at 100% Clean weight

– All front squat percentages are based off the heaviest clean in the initial work segment
– Scale Front Squat weight so that near-max sets fall within 3 to 8-rep range

(D) Finisher

4 Rounds:
:30 Side Plank L
:30 Side Plank R
:30 Hollow Rocks
:30 Windshield Wipers
:30 Rest