Saturday, 7/18

Warm Up

3 Rounds

10 Rev Hand Spider Lunge

8 Alt Dead Bug

6 Superman Holds

4 Inchworm to Plank 

Strength

Cleans

Prep:

1 x 5 High Hang Power Clean + 5 Front Squat

1 x 5 Hang Power Clean + 5 Front Squat

1 x 5 Power Clean + 5 Front Squat

1 x 5 Cleans

2×3 Cleans building up to opening weight 

Work:

Every 2 Minutes for 10 Min (5 Sets) 

1 Hang Squat Clean + 1 Front Squat + 1 Clean @ same weight (no more than 55%)

immediately into 

Every 2 Minutes for 10 Min (5 Sets) 

1 Clean (increase weight as long as technique is solid) 

Met Con

AMRAP 4 Minutes

6 Hang Squat Clean w/135/95

6 Burpees w/Lateral Hop over Bar

Rest 2 minutes 

AMRAP 3 Minutes

5 Hang Squat Clean 

5 Burpees w/ Lateral Hop over Bar

Rest 1 minute

AMRAP 2 minutes 

4 Hang Squat Clean 

4 Burpees w/ Lateral Hop over Bar

Score by total reps over 3 intervals