Thursday, 7/9

Warm Up

3 Rounds

6 Pause Squats

6 Reverse Hand Spider Lunges

6 Alt T Push Ups

6 Alt Dead Bugs

Prep (8 Min)

1×5 High Hang Power Clean +5 Strict Press

1×5 Hang Power Clean +5 Push Press 

1×5 Power Clean +5 Push Jerk

2×3 Power Clean and Push Jerk (may work up in weight)

Strength

Every 2 Minutes for 10 Minutes (5 rounds)

1 Hang Power Clean + 1 Power Clean + 2 Push Jerk 

all reps at same weight (~50% of your 1RM Clean and Jerk)

immediately into

Every 2 Minutes for 10 Minutes (5 rounds)

1 Power Clean and Push Jerk 

Increase weight every set as long as technique is solid 

Met Con

For time (9 Min Cap) 

21-15-9

Power Clean

Push Ups (scale up to Strict HSPU: 21-15-9/or 15-12-9/or 12/9/6)