Sunday, 6/30

Warm Up

3 Rounds

6 Reverse Hand Spider Lunges

6 Pause Squats

6 Squat to Bootstrapers

6 Jump Squats 

Strength

Squat Cleans (30 min)

Prep:

1×2 three position pause extension+ 2 Hang Hi Pull+ 2 Hang power cleans

2×2 Hang Power Cleans+ 4 Front Squats

3×2 Squat Cleans working up

Work: 5-4-3-2-1 Squat Cleans working up

Can be touch and go or drop with quick follow up

Team Met Con (in teams of 3)

12 Bar Facing Burpees each round

15-12-9-6-3 Deadlifts

(155/185/225/245/275, W: 103/123/153/163/183)

Mobility

Band Hamstring Series