Wednesday, 2/3

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

6 Jump Squats

Strength

Clean Complex

Prep (10 Minutes)

1×3 High Hang Hi Pull+3 High Hang Power Cleans+ 6 Front Squats

1×3 Hang Power Cleans+6 Front Squats

1×3 Power Cleans (empty bar through this set)

4×1 Hang Clean+ 1 Power Clean working up

Work

Every 2 minutes for 10 Minutes (5 rounds)

5×1 Hang Clean+ 2 Power Cleans at same weight

Met Con

Prep (3 Minutes)

1×50 Single Skips+3 Hang Power Cleans

1×25 Double Unders

Work

For Time (12 Min Cap)

35 Double Unders (at start of each round)

11-9-7-5-3 Hang Power Cleans (155/105)

Scale DU to 2x Single Skips