Saturday, 10/8

Warm-Up
3 Rounds of
5 Pause Squats
10 Reverse Hand Spider Lunges
5 Jump Squats
10 Arm Circles/ direction

then,

1 Min Band Super Front Rack Stretch/ side

Strength – Clean (35 Min)
Prep:
2 x 1 Pause Extension + 2 Hang Hi Pulls + 2 Hang Power Cleans; then,
2 x 1 Hang Hi-Pull + 1 Hang Power Clean + 1 Clean

Work:
3 x 1 Hang Clean + 1 Clean (working up); then,
4 x 1 Clean (work to training max)

Met-Con
As far as possible in 7 Minutes
+1 Hang Power Clean (M @ 135/105/75; W @ 93/73/53)
+1 Burpee

– In teams of 3, conga line style: A does 1 clean, B does 1, C does one, then same for Burpees. Then A does 2 Cleans, B does 2 etc.