Sunday, 9/29

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:
6×1 Clean working up

Met Con

3 Rounds 
In 9 Minutes, complete
30 Wall Ball (30/20/16, 20/14/12)
3 Squat Cleans (255/225/185/155/135/95, 168/153/123/103/93/63)
Rest remaining time
Scoring: Total work time

RX+       M: 30 lb Wall ball, 255/225, W: 20 lb Wall Ball, 168/153
RX         M: 20 lb Wall ball, 185, W: 14 lb Wall Ball, 123
Scaled   M: 16 lb Wall ball, 155/135/95, W: 12lb Wall Ball, 103/93/63