Tuesday, 6/29

Warm Up

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

Strength

Pause Clean Complex (25 Minutes)
Prep:
1×5 High Hang High Pull+5 High Hang Power Cleans+5 Front Squats (bar only)
1×5 Hang High Pull+5 Hang Power Cleans+5 Front Squats (bar only)
4×2 Pause Clean Extensions+1 Hang Squat Clean working up

Work: 4×2 Pause Clean Extensions+1 Hang Squat Clean at same weight*
*can make minor adjustments, but goal is technique practice- don’t go heavier than allows full pause (one-one thousand, two-one thousand)

Met Con

Prep (4 Minutes)
2×3 Hang Power Cleans+7 Wall Ball

As Far as Possible in 7 Minutes work (1 Min On/1 Min Off)
7 Hang Power Cleans (115/80, RX+ 155/105)
21 Wall Ball (20/14, RX+30/20)

Score by total Reps