Friday, 10/23

Warm Up

3 Rounds
6 Hanging Scap Retractions 
12 Spider Lunges
6 Inchworm to Plank
12 Jump Squat 

Prep:
1×5 High Hang Pull + High Hang Power Clean
1×5 Hang Power Clean
1×5 Power Cleans (light)
2×3 Power Cleans (moderate, working weight)
then
1×10 Med Ball Front Squats+10 Kip Swings
1×5 Wall Ball+ 5 Knee to Chest
1×5 Wall Ball+5 Toes to Bar

Met Con

For Time: (22 Minute Cap)
30-25-20-15-10-5 Wall Balls (20/14)
6-5-4-3-2-1 Power Cleans (135/95)
30-25-20-15-10-5 Toes to Bar 
6-5-4-3-2-1 Power Cleans

Scale T2B to Knees to Chest
Volume scaling for Wall Ball and Toes to Bar (Cleans ALWAYS 6-5-4-3-2-1, choose weight accordingly)
24-20-16-12-8-4 (84 reps each, 80% of RX)
18-15-12-9-6-3 (63 reps, 60% RX)