Wednesday, 1/13

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

6 Jump Squats

Strength

Hang Squat Clean (24 Minutes)

Prep:

1×5 High Hang Hi Pull+5 High Hang Power Cleans+ 5 Front Squats

1×5 Hang Power Cleans+5 Front Squats

1×5 Hang Squat Cleans (empty bar through this set)

3×2 working up

Work:

6×1 working up

Met Con

Prep (5 minutes):

3x :30 Bike/Row (moderate/hard/sprint)+ 3 Power Cleans (working weight)

Work:

3 Rounds

In 1 Minute

5 Power Cleans (50% heaviest HSC)

7/5 Cals

Max Power Cleans in remaining time

Rest 1 Minute

In 1 Minute

7/5 Cals

5 Power Cleans

Max Cals in remaining time

Rest 1 Minute