Saturday, 7/17

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)
2×2 Pause Clean Extensions+1 Hang Squat Clean working up
2×1 Pause Clean Extension+1 Hang Squat Clean+1 Clean working up

Work: 5×1 Pause Clean Extension+1 Hang Squat Clean+1 Clean (work up in first 2-3, last 2-3 at same weight)*

Partner Met Con

For Time (9 Min Cap)
10-9-8-7-6-5-4-3-2-1 each
Front Squats (135/95, RX+185/125)

At 9 Minutes
For Time (6 Min Cap)
5-4-3-2-1 each
Hang Power Cleans (135/95, RX+185/125)