Sunday, 10/17

Warm-Up
3 Rounds of
10 Squats
5 Squat to Boot Strappers
10 Reverse Hand Spider Lunges
5 Rolling Split Straddles

then,

1 Min Standing Band Lat/Tri Stretch
1 Min Death Stretch/ side

Strength – Cleans/Clean Extensions/Front Squats
Prep:
2 x 1 Pause Extension + 2 Hang High Pull + 2 Hang Cleans
2 x 1 Hi Pull (from floor) + 2 Cleans

Work:
PART 1 – Clean (20 Min)
2 x 3 Touch-&-Go Cleans; then,
4 x 2 Touch-&-Go Cleans
– work up to training max 2 rep Touch-&-Go Clean

PART 2 – Clean Extension (15 Min)
4 x 2 Clean Extension @ 110-120% of Clean weight
– Percentages are based off the heaviest 2 rep touch and go clean in the initial work segment
– Clean extensions may be scaled up after first round to High Pulls ONLY if hips are staying down and bar contacts high on hips

PART 3 – Front Squat (20 Min)
1 x 5 @ 65% Clean weight (bar taken from racks); then,
1 x 3 @ 85%; then,
3 x near Max Reps at 100% Clean weight (don’t go to failure until last round)
– Percentages are based off the heaviest 2 rep touch and go clean in the initial work segment
– Scale Front Squat weight so that near max sets fall within 3-8 range

Team MetCon
In teams of 4, complete a Row for max calories in 20 Minutes

• Switch teammate on erg every Minute;
• Everyone not Rowing performs ONE exercise:
  • On the Odd minute: 15 Squats
  • On the Even Minute: 10 Spider Planks (5/side)