Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats
Prep (10 min)
2×2 Hang Hi Pull+2 Hang Power Cleans
2×3 Hang Power Cleans (working up)+ 6 Alt DB Snatch
1×3 Hang Power Clean (working weight)
Met Con
Every 3 Minutes for 18 (6x)
6 Hang Power Cleans (M:165/135/105/75, W:113/93/73/53)
12 Alt DB Snatch (M: 70/50/40/30, W: 50/35/25/20)
18 AMSU
RX+ M:70/W:50
Mobility
1 Min Band OH Stretch/side
1 Min Band Trap stretch/side
