Tuesday, 8/25

Warm Up

3 Rounds
10 Hanging Scap Retractions
10 Squats (pause/regular/jump)
10 Rev Hand Spider Lunge
10 Alt Dead Bug 

Prep:
1×5 High Hang Clean Pull+5 High Hang Clean + 5 Strict Press
1×5 Hang Clean + 5 Push Press
1×3 Clean + 3 Push Jerk
3×3 Clean and Jerk building up to opening weight

then
1×5 Burpees+ 5 Kip Swings+5 Wall Ball
1×10 calories+5 knees to elbows+5 Wall Ball
1×3 Burpees over bar+5 Toes to Bar+ 5 Wall Ball

Met Con

For time (30 Minute Cap) 
10 Clean and Jerks 
20 Burpees Over the Bar w/ Lateral Hop 
30 Toes to Bar 
40 Wall Balls 
50/40 Calorie Row or 45/35 Cal Bike 
40 Wall Balls 
30 Toes To Bar 
20 Burpees Over The Bar w/ Lateral Hop 
10 Clean and Jerks