Warm Up
3 Rounds
10 Squats (Pause/Regular/Jumping)
10 Jumping Jacks
10 Reverse Hand Spider Lunges
10 Alt Samson Lunges
10 Mountain Climbers
Strength
Squat Clean
Prep (15 Min)
2×2 Hang Hi Pull+ 2 Hang Power Cleans+4 Front Squats
2×2 Hang Squat Cleans+ 2 Front squats
3×2 Squat Cleans working up
EMOM 6 Minutes
3 Squat Cleans ~75%
Rest 1 Minute
EMOM 6 Minutes
2 Squat Cleans ~80%
Rest 1 Minute
EMOM 6 Minutes
1 Squat Clean ~85%
Partner Met Con*
10-8-6-4-2 Alt Front Rack Lunges (M:115/95/75, W:83/63/53)
10-10-10-10-10 Bastards
10-20-30-40-50 Double Unders
*Partner A does 10 Lunges (5/side), 10 Bastards and 10 DU, then B Repeats, then A does 8 Lunges, 10 Bastards and 20 DU, etc
Mobility
2x 1 Min Bretzel Stretch/side
