Saturday, 10/29

Warm-Up
4 Rounds of
8 Pause Squats
8 Reverse Hand Spider Lunges
8 Jump Squats
8 Alt dead Bugs

then,

1 min Band Super Front Rack Stretch/side

Strength – Clean (25 Min)
Prep:
2 x 1 Pause Extension + 2 Hang Hi Pulls + 1 Hang Power Clean
2 x 1 Hang Hi Pull + 1 Hang Squat Clean + 1 Clean

Work:
3 x 2 Cleans; then,
3 x 1 Clean (work to daily training max)

Met-Con
3 Rounds, with 1:30 Work + 3 Minutes Rest, of
1 Squat Clean
1 Squat Clean + 1 Front Squat
1 Squat Clean + 2 Front Squats
1 Squat Clean + 3 Front Squats
etc…
– Weights: M @ 185/155/135/95; W @ 123/103/93/63
– Begin each round back at 1 Squat Clean (not where you left off with Front Squats)