Wednesday, 12/9

Warm Up

3 Rounds 
6 Hips to Wall
6 Alt Bird Dogs
6 Rev Hand Spider Lunge
6 Jump Squats

Prep (8 Minutes):
1×5 High Hang High Pulls +5 High Hang Power Cleans 
1×5 Hang Power Cleans 
3×5 Hang Power Cleans (working up)+ :30 Bike/Row (easy/moderate/sprint)

Strength

In 10 Minutes:
Work to a 1 RM Hang Power Clean
Rest 2 minutes

Met Con

AMRAP 12 minute
20/15 Cal Row or Bike 
15 Hang Power Cleans (135/95)
15/10 Cal Row or Bike
10 Hang Power Cleans
10/5 Cal Row or Bike 
5 Hang Power Cleans

*Start back at the 20/15 round after set of 5 Hang Power Cleans

Core Work

In 5 Minutes:
Accumulate max time in L-Sit or Plank