Tuesday, 9/1

Warm Up

3 Rounds
12 Pause/Reg/Jump Squat
6 Rev Hand Spider Lunge
12 Alternating Dead Bugs 
6 Alternating T Push Ups 

Prep: 
1×5 Hang Hi Pull+5 hang power cleans+5 Front Squats (bar only)1×3 Hang Power Cleans+3 Front Squats1x3 Power Cleans+3 Front Squats

Strength

Front Squat

Build Up to a 7 Rep Max in 15 Minutes (should be 5 to 6 sets – think every 2 minutes) 

Suggestion for reps below:

Set 1: 5 reps at 55-60%
Set 2: 4 reps at 60-65%
Set 3: 3 reps at 60-65% 
Set 4 and/or 5 : 3 reps at 70-75%
Set 5 or 6: go for it at 75+ % 

*percentages are of power clean* but you CAN squat clean your first rep 

Met Con

AMRAP 10 Minutes
3 Front Squats @ 70% of your 7 RM
3-6-9-12… Handstand Push Ups 

Scaling:
Modify the reps (1-2-3.. but should increase every set, or perhaps every 3 sets) – if doing strict, then do 1-2-3…)
Modify range of motion (1 or 2 abmats) 
Sub DB Push Press w/moderately lighter weight