Friday, 7/7
July 6, 2017
Sunday, 7/9
July 8, 2017
Warm Up
3 Rounds
6 Pause Squats
12 Rev Hand Spider Lunges
6 Alt T Push Ups
12 Alt Dead Bugs
1 Min death Stretch/side
1 Min Standing Band Lat/Tri/ side
Strength
Clean
Prep (15 min)
1×2 Hang Hi Pull+ 2 Hang Power Cleans+ 2 Front Squats (bar only)
1×2 Hang Hi Pull+ 2 Hang Power Cleans+ 2 Front Squats
2x 1 Hi Pull+1 Clean
Work
20 Minutes to work to a 1 Rep max Clean
Met Con
3 Rounds
Max Rep Front Squats @ 85% of heaviest Clean
Rest ~ 3 Minutes between sets
