Monday, 9/28
September 27, 2020
Wednesday, 9/30
September 29, 2020
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Rev Hand Spider Lunge
5 Plank to Squats
10 Jump Squats
Prep: (15 Minutes)
1×5 Hang High Pull+ 5 High Hang Power Clean + 5 Front Squat
1×5 Hang Power Clean + 5 Front Squat
1×5 Hang Squat Cleans
1×3 Hang Squat Cleans at 50%
1×2 Hang Squat Cleans at 60%
1×1 Hang Squat Clean at 65-70% (this should be your weight for first attempt)
1×1 Hang Squat Clean at 70%+
1×10 Wall Ball+5 Burpees
1×5 Wall Ball+ 4 Burpees w/ lateral hop over bar
Met Con
On a 25 Minute Clock, complete:
50-40-30 Wall Balls (20/14)
25-20-15 Burpees w/Lateral Hop
Strength
in remaining time
Establish a 1RM Hang Squat Clean
Score 1: Time to complete WB/Burpees
Score 2: Hang Squat Clean Max
