Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
6 Alt Bird Dogs
Prep:
2×2 Hang Hi Pulls + 2 Hang Power Cleans + 4 Front Squats + 4 Push Press
2×2 Hang Power Cleans + 2 Power Jerks + 2 Thrusters
Met Con
Every 90 Seconds for 12 rounds (18 Min)
3 Hang Power Cleans
2 Power Jerks
1 Thruster
Rest 3 Minutes
Then 6 Rounds:
In :45, 9 Bar Facing Burpees + Max Thrusters in remaining time (M:135/105/75, W:93/68/53)
Rest :45
