Warm Up
3 Rounds
12 Squats (pause/standard/jumping)
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Squat to Bootstrappers
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Front Squat (25 min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight
Partner Met Con*
40 Front Squats (M:95/65, W: 63/45)
20 Hang Power Cleans
30 Front Squats (M:95/65, W: 63/45)
15 Hang Power Cleans
20 Front Squats (M:95/65, W: 63/45)
10 Hang Power Cleans
10 Front Squats (M:95/65, W: 63/45)
5 Hang Power Cleans
*Partners may split up reps at will
