Thursday, 7/22

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

12 Alt Samson Lunges

6 Squat to Bootstrappers

12 Jump Squats

Strength

Pause Power 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)

3×1 Hang Power Clean+1 Pause Clean Extension+1 Power Clean working up

Work:

6×1 Pause Clean Extension+1 Power Clean working up*

* Ideally make small jumps after first 2 sets, increasing no more than 10% of weight on the bar used in previous set

Met Con

3 Rounds (15 Min Cap)

Run 400 M

9/6/3 Hang Power Cleans (155/105)

18/12/6 Alt DB Goblet Lunges (50/35)