Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Bird Dogs
6 Hips to Wall
1 Min Single Leg Flexion/side
1 Min Squat Hold
1 Min Single Leg Flexion/side
Strength
Clean (35 Min)
Prep:
2×3 Pause Extension + 2 Hang Hi Pull + 2 Hang Squat Cleans
2×2 Squat Cleans + 2 Front Squats
3×1 Hang Squat Clean + 1 Squat Clean
Work:
3×1 Hang Squat Clean + 1 Squat Clean (may work up but should be within 10-15% of each other)
4×1 Clean working up to training max
Partner Met Con (15 Min Cap)
60 Wall Ball
40 Front Squats (M:95/65, W: 63/45)
20 Hang Power Cleans
45 Wall Ball
30 Front Squats (M:95/65, W: 63/45)
15 Hang Power Cleans
30 Wall Ball
20 Front Squats (M:95/65, W: 63/45)
10 Hang Power Cleans
15 Wall Ball
10 Front Squats (M:95/65, W: 63/45)
5 Hang Power Cleans
Partners may split up reps at will
