Monday, 12/21

Warm Up

3 Rounds 

6 Hips to Wall

6 Alt Bird Dogs

6 Rev Hand Spider Lunge

6 Jump Squats

Strength

Prep (10 Minutes):

1×5 High Hang High Pulls +5 High Hang Power Cleans+5 Front Squats

1×5 Hang Power Cleans +5 Front Squats

1×5 Hang Squat Cleans

3×2 Hang Squat Cleans (working up)

Work (15 Minutes):

Hang Squat Clean 2-2-2-1-1-1 working up

Met Con

Every 2 Minutes for 12 Minutes (6 Rounds)

3 Hang Power Cleans (155/105)

15 KB Swings