Warm Up
3 Rounds
12 Pause Squats
6 Rev Hand Spider Lunges
12 Alt S
6 Alt Bird Dogs
Strength
Clean (40 Min total)
Prep:
3×1 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean
EMOM 5 Minutes
1 Hang Power Clean + 2 Cleans (~65-70% 1RM)
Rest 2 Minutes
EMOM 5 Minutes
1 Hang Power Clean + 1 Clean (~75-80% 1RM)
Rest 2 Minutes
EMOM 5 Minutes
1 Clean (~85-90% 1RM)
Rest 2 Minutes
Met Con
10 Rounds
In :30
5 Burpees
Max rep Power Clean in remaining time (M:185/155/135/95, W:123/103/93/63)
Rest :30
Reminder:
H Street location will be closed for L2 Seminar on 7/28 and 7/29.
Come to U Street location!
