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