Wednesday, 1/22

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Squat Clean Progression 

Prep (8 Min)

2×3 Jump Shrug+ 3 Hang Power Cleans+6 Front Squats (bar only)

2×2 Hang Squat Cleans

Skill

Tall Clean (8 Min)

4×2 

Strength

Squat Clean Complex (15 Min)

6×1 Hi Hang Squat Clean + 1 Hang Squat Clean

Met Con

2 Rounds for time:

15 Single KB Front Squat (L)*

12 Alt Single KB Lunges (L)

9 Single KB Thrusters (L)

15 Single KB Front Squat (R)*

12 Alt Single KB Lunges (R)

9 Single KB Thrusters (R)

* for all movements, in front rack, hand must stay below chin level, with KB in front of the body.  KB may NOT rest on shoulder at any point.