Thursday, 11/5

Warm Up

3 Rounds 
6 Hanging Scap Retractions
12 Rev and Spider Lunges
6 Squat to Bootstrappers
12 Single Leg Pause Hip Bridge (6/leg)

Prep (8 Minutes) 
1×5 High Hang Pulls+5 High Hang Power Cleans
1×5 Hang Power Cleans+5 Front Squats
1×5 Power Cleans+5 Front Squats
1×2 Clean Pull+5 Squat Cleans 
2×1 Clean Pull+1 Hang Power Clean+1 Front Squat (working up) 

Skill

EMOM 6 Minutes 
1 Clean Pull+1 Hang Power Clean+1 Front Squat @ 55-60% 1RM (all at same weight)

Strength

Every 2 Minutes for 10 Minutes (5 sets) 
Set 1: 3 Squat Cleans @ 65%
Set 2: 3 Squat Cleans @ 70%
Set 3: 2 Squat Cleans @ 75%
Set 4: 2 Squat Cleans @ 80%
Set 1: 1 Squat Clean @ 80+% (not encouraging PRs today) 

Met Con

MC Prep (4 Minutes)
2×5 Kip Swings+5 Push Press (light, working)
1×1-2 Bar MU (or scaled option)+ 5 Thrusters 

For Time (10 Minute Cap) 
5-4-3-2-1 Bar Muscle Ups* 
15-12-9-6-3 Thrusters (95/65)

*Bar MU scaling:
2-2-2-1-1 (~half volume)
Pull Ups 
Jumping Pull Ups
Ring Rows