Friday, 10/9

Warm Up

3 Rounds 
12 Band Good Mornings
6 Rev and Spider Lunges
12 Alt Samson Lunges
6 Squat to Bootstrappers

Prep: (15 Mins) 
1 x 5 High Hang Pull + 5 High Hang Power Clean + 6 Alt Front Rack Rev Lunge
1 x 5 Hang Power Clean + 4 Alt Front Rack Rev Lunge 
1 x 5 Power Clean  (all w/ empty bar)
then
1×12 Deadlifts +6 Power Cleans + 6 Alt Rev Lunge (light)
1×5 Deadlifts + 3 Power Clean + 6 Alt Rev Lunge (lunge working weight)+ :30 Bike/Row moderate
1×5 Deadlifts + 3 Power Cleans (Clean working weight)+:30 hard pace
1×5 Deadlifts (DL working weight) +:30 sprint

Met Con

(18 Minutes on the Clock) 
In 5 Minutes
40/30 Calories bike or row
Max Deadlifts (225/155) in remaining time
Rest 3 Minutes

In 4 Minutes
30/25 Calories 
Max Power Cleans (185/125) in remaining time
Rest 3 Minutes 

In 3 Minutes
20/15 Calories
Max Alt Front Rack Rev Lunge (135/95) in remaining time

**Scale Calories so that athlete has at least 90 seconds of work on the barbell 

Scaling Options:
185-155-115/135-105-85
155-115-95/105-85-65
135-95-65/95-65-45