Wednesday, 7/28

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Pause Squats
6 Alt Dead Bugs
12 Alt Samson Lunges

Strength

Tall Clean & Hang Squat Clean (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)
1×5 Tall Cleans (bar only)

Work:
Tall Clean 3-2-1-1 working up
Hang Squat Clean 2-2-1-1-1 working up

Met Con

4 Rounds
1 Minute at each station for max reps/cals
Box Jump Overs (24/20)
Hang Squat Cleans (95/65, RX+135/95)
Bike Cals
Rest
Score by totals of Reps + Cals