
Saturday, 9/28
September 27, 2019
Programming Preview: Week of 9/30
September 29, 2019Warm 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