Warm Up
3 Rounds
6 Pause Squats
6 Hangging Scap Retractions
6 Squat to Bootstrappers
6 Reverse Hand Spider Lunges
6 Alt Bird Dogs
Strength
Squat Clean Prep (25 Min)
3×3 Power Position Power Clean
2×3 Power Position to Low Hang Power Clean+4 Front Squats
2×3 Pause in Power Position Squat Clean
4×2 Squat Clean working up
Met Con
3 Rounds
1:30 Double Unders (Scale to AMRAP of 15 Jump Squats+45 Single Skips)
1:30 Toes to Bar
1:30 Squat Clean*
*M: 75/95/115, 95/115/135, 135/165/185, 155/185/205
W: 53/63/73, 63/73/93, 93/103/123, 103/123/143
3 Minutes Rest
