Wednesday, 11/6

Warm Up

3 Rounds

6 Pause Squats

6 Alt Samson Lunges

Jump Squats

6 Rev Hand Spider Lunges

Prep (10 Min)

1×2 Hang Hi Pull+ 2 Hang Power Cleans+ 2 Front Squats

1×2 Hang Hi Pull+ 2 Hang Squat Cleans+:30 Row

1×3 Hang Squat Cleans+:30 Bike

1×3 Hang Squat Cleans+ 5 Wall Ball

Met Con

5 Rounds

:40 Row for Max Cals

:20 Rest

:40 Wall Ball

:20 Rest

:40 Bike for Max Cals

:20 Rest

:40 Hang Squat Clean (115/78)

:20 Rest

Mobility

2 Rounds

1 min Bretzel Stretch/side