Wednesday, 12/2

Warm Up

3 Rounds
5 Hips to Wall 
10 Alt Samson Lunges
5 Squat to Bootstrappers
10 Single Leg Pause Hip Bridges/side

Prep (12 Minutes) 
1×5 High Hang Pulls+ 5 High Hang Power Cleans+5 Front Squats 
1×5 Hang Power Cleans+5 Front Squats 
1×5 Power Cleans+5 Front Squats 
1×5 Power Cleans (light) + 10 Step Ups (unweighted)
1×4 Power Clean (moderate)+10 Step Ups (light)
1×3 Power Cleans (working weight) + 6 Step Ups (working weight)

Met Con

For Time (18 Minute Cap) 
12-9-6-3 Power Cleans (185/135)
6-12-18-24 DB Box Step Ups (50s/35s) 

Core Work

2 Rounds
:45 Front Plank 
:15 Rest
:45 Side Plank (Left)
:15 Rest
:45 Side Plank (Right)
:15 Rest
:45 Arch Hold 
:15 Rest