Monday, 9/9
September 8, 2019
Wednesday, 9/11
September 10, 2019

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Prep (12 Min)

2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front Squats

2×2 Hang Hi Pull+2 Hang Squat Cleans

3×2 Squat Cleans

Met Con

EMOM 5 Minutes

9 Squats

3 Squat Cleans (M:135/115/95/65, W: 93/78/63/45) RX+ M:185/165, W:123/113

Rest 2 Minute

EMOM for 5 Minutes

12 Squats

2 Squat Cleans (M:165/135/115/85, W:113/93/73/65) RX+ M:225/185, W:153/123

Rest 2 Min

EMOM for 5 Minutes

15 Squats

1 Squat Clean (M:185/155/135/95, W:123/103/83/75) RX+ M:255/225, W:173/153

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