
Tuesday, 1/12
January 11, 2021
Thursday, 1/14
January 13, 2021Warm 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