Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Plank to Squat
1 Min Death Stretch/side
1 Min Band Super Front Rack Stretch/ side
Strength
Tall Clean (20 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: 2-2-2-1-1-1
Partner Met Con*
Prep: 8 minutes to work up on Squat Clean from the floor
As far as possible in 12 Minutes
+1 Squat Clean (M:185/155/135/95/75, W:123/103/93/63/53)
+2 Bastards
*(Partner A does 1 SQ+2 Bastards, then rest While B does same. Then A does 2 SQ+4 Bastards, rests, then 3 SQ+6 Bastards etc.)
