Friday, 7/16
July 15, 2021
Programming Preview: Week of 7/19
July 18, 2021
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)
