Saturday, 11/18

Warm Up
3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Squat to Bootstrappers

6 Jump Squats

1 Min Death Stretch/side

1 Min Band Super Front Rack Stretch/ side

Strength
Clean (35 Min)

Prep:

2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean

2x 1 Hang Hi Pull+ 1 Hang Squat Clean

Work:

Tall Clean: 2-2-1-1-1

Squat Clean 5×1 working to training max

Partner Metcon

1-2-3-4-5-4-3-2-1

Hang Squat Clean (M:155/135/95/75, W:103/93/63/53)