Sunday, 9/1

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:

2×1 Three Position Pause Extension+ 2 Hang Hi Pull+ 2 Hang Power Cleans

2×2 Hang Power Clean+2 Front Squats

3x1Hang Clean+1 Clean

Work:

In no more than 5 attempts, find a 1 Rep Max Clean

Partner Met Con

Run 400 M

12 Power Cleans 

Run 400 M

9 Power Cleans

Run 400 M

6 Power Cleans

Run 400 M

3 Power Cleans

Partner A begins with Run, Partner B waits until A returns to begin run each round