Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Hang Squat Clean (25 Min)
Prep:
2×2 Hang Hi Pull + 2 Hang Power Cleans + 4 Front Squats
2×1 Hang Hi Pull + 1 Hang Power Clean + 1 Hang Squat Clean
Work:
6×1 Hang Squat Clean+ 1 Front Squat (work up through first 2-3 rounds, last 3-4 at same weight)
Met Con
On a 12 Minute Clock:
Run 800 M
Max rep DB Hang Squat Cleans up to the 6:00 mark (M:50/40/30, W:35/25/20)
Run 800 M
Max DB Power Jerk in remaining time (use same DBs as HSCs)
