Monday, 8/17

Warm Up

3 Rounds Of:

10 Squat (Pause/Reg/Jump) 

5 Hips To Wall

10 Rev Hand Spider Lunges

5 Hanging Scap Retractions

Strength

Cleans

Prep (8 Minutes)

1×5 Hang High Pull +5 High Hang Power Clean + 5 Front Squats

1×5 Hang Power Clean + Front Squats

1×5 Cleans

2×3 Cleans working up
Work:

Every 2 Minutes for 16 Minutes (8 rounds) 

Set 1 + 2: 3 Reps (50-60% 1RM) 

Set 3 + 4: 2 Reps (65-75%)

Set 5 – 8: 1 Rep (80 + % working up to training max) 

Met Con

As Far As Possible in 12 Minutes:

12-24-36-48… Wall Balls w/20:14

(continue to add 12 every round) 

**Perform 15 Pull Ups after every setScore by total reps 

Scaling:

5-10 pull Ups (should be able to complete reps in no more than 3 sets)

Jumping Pull Ups