Warm up
3 Rounds
4 Pause Squats
8 Rev Hand Spider Lunges
4 Jump Squats
8 Alt Bird Dogs
1 Min Death Stretch/side
1 Min Band Super Front Rack Stretch/ side
Strength
Clean (20 Min)
Prep:
2×1 Pause Extension+2 Hang Hi Pulls+ 2 Hang Squat Clean+ 4 Front Squats
Work:
Tall Clean: 2-2-1-1-1
Met Con
4 Rounds
AMRAP 2 Minutes
2 Squat Cleans (M:225/185/155/135/95, W:153/123/103/93/63)
4 Bastards
Rest 2 Minutes
