Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
1:30 Death Stretch/side (:45 low:45 high)
Strength
Clean (30 Min)
Prep:
1×2 Hang Hi Pull+2 Hang Power Clean+4 Front Squats
2×1 Hang Power Clean+2 Front Squats
Skill
Tall Clean (10 Min)
5×1 working up only after perfect lifts
Every 1:30 for 12 Minutes (8 Rounds)
1 Hang Squat Clean (working up through first 4 sets if successful, last 4 rounds at same weight)
Scoring: Weight in last 4 rounds
Met Con
AMRAP 10 Minutes
20 DB Step Ups (20”)
20 DB Hang Squat Cleans
30 DB Alt Front Rack Lunges
40 Ab Mat Sit Ups
