Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Alt Bird Dogs
Strength
Clean (30 Min total)
Prep: 2×1 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean
Work: Power Clean 3-3-3-2-2-2
Met Con
For Time:
15 Sand Bag Cleans (as close to 75% bw as possible)
100’ KB Farmers Carry (as close to bw as possible combined)
10 DB Box Step Overs (as close to 50% bw as possible combined)
100’ Bear Crawl
