Wednesday, 8/7
August 6, 2019
Friday, 8/9
August 8, 2019

Warm Up

3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers

Strength

Clean
Prep (12 Min)
2×1 Three Position Pause Ext+2 Hang Hi Pull+4 Front Squats
2×2 Hang Hi Pull+2 Hang Squat Cleans
3×1 Hang Squat Clean+1 Clean

Clean 
EMOM 6 Min
3 Cleans @70-75%
Rest 1 Minute

EMOM 6 Min
2 Cleans @75-80%
Rest 1 Min

EMOM 6 Min
1 Clean @80-85%

Core Finisher

3 Rounds
:40 Side Plank Left
:20 Rest
:40 Side Plank Right
:20 Rest
:40 Plank
:20 Rest

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