Friday, 11/1

Warm Up

3 Rounds
6 Pause Squats
6 Alt Samson Lunges
6 Rev Hand Spider Lunges
6 Alt T Push Ups

2 Min Death Stretch/side
(1 Min low/1 Min high)

Prep:
1×2 Three position Pause Extension+ 2 Hang Hi Pull+ 2 and Power Cleans
1×2 Hang Hi Pull+ 2 Hang Power Cleans+2 Push Press
2×2 Power Cleans+ 2 Jerk+ 6 Step Ups
1×3 Clean and Jerk+ 6 Box Jumps
1×3 Clean and Jerk+ 6 Pistols

Met Con

For time (working :30 on/:30 off, 24 Min Cap)
30 Box jumps
15 Clean and Jerks (95/63)
30 Box jumps
15 Clean and Jerks (135/83)
30 Box jumps
10 Clean and Jerks (185/115)
30 Single Leg Squats (scale to Med Ball Step Ups)
10 Clean and Jerks (225/145)
30 Single Leg Squats (scale to Med Ball Step Ups)
10 Clean and Jerks (275/175)

Weight scaling:
M: 75/105/135/155/185 or 65/85/105/135
W: 53/73/93/103/123 or 35/55/75/85
Athletes may also choose to stay at the same weight as they work forward