Tuesday, 9/29

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