Friday, 4/23

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
6 Jump Squats

Prep (9 Minutes)
1×3 High Hang Hi Pull+3 High Hang Power Cleans
1×3 Hang Hi Pull+3 Hang Power Cleans (empty bar through this set) +5 Med Ball Front Squats
3x:30 Bike/Row+3 Hang Power Cleans+5 Wall Ball (increasing intensity on machine, working up in weight)

Met Con

3 Rounds each (27 Minutes total)
In 3 Minutes
3 Hang Power Cleans
15 Wall Balls
3 Hang Power Cleans
Max Cals in remaining time
Rest 1:30

In 3 Minutes
3 Hang Power Cleans
15/10 Cals
3 Hang Power Cleans
Max Wall Balls in remaining time
Rest 1:30