Wednesday, 7/30

Warm Up

3 Rounds
20 Jumping Jacks
6 Pause Squats
20 Mountain Climbers
6 Rev Hand Spider Lunges

Strength

Cleans (20 Min total)
1×3 Hi Hang Hi Pull+3 Hi Hang Power Clean+ 6 Front Squats
1×3 Hi Hang Power Cleans+3 Front Squats
4×2 Tall Cleans* (starting with empty bar, work up in small jumps)
4×2 Hang Squat Clean (work up each set if successful)

Met Con

7 Rounds for time (15 Min Cap) 
35 Double Unders (or 70 Single Unders) 
7 Power Cleans (135/105/75, 93/73/53)

*Tall Clean can be done from toes or flat foot, but legs are locked:  emphasize aggressive shrug and pull UNDER.  Should be done light.