
Friday, 11/17
November 16, 2017
Sunday, 11/19
November 18, 2017Warm 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)