Saturday, 2/8

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Pause Squats
6 Squat to Bootstrappers
6 Jump Squats

Strength

Clean Complex (25 Min)
Prep:
2×2 Three Position Pause Ext+ 2 Jump Shrugs+ 2 Hang Hi Pull
2×2 Hang Hi Pull+ 3 Hang Power Cleans+3 Front Squats
2x1Hang Squat Clean+ 1 Low Hang Squat Clean+ 1 Clean (from the floor, pause at Low Hang)

Work:
5x1Hang Squat Clean+ 1 Low Hang Squat Clean+ 1 Clean (from the floor, pause at Low Hang)

Met Con

3 Rounds for Time (9 Min cap)
12 Hang Power Cleans (155/135/105/75, 103/93/73/53)
15 Burpees over the Bar