Tuesday, 8/10

Warm Up

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

Strength

Prep (6 Min)

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

Every 1:30 for 18 Min
Rounds 1&2: 3 Tall Cleans
Rounds 3&4: 2 Tall Cleans
Rounds 5&6: 3 Hang Squat Cleans
Rounds 7&8: 2 Hang Squat Cleans
Rounds 9,10,11&12: Hang Squat Clean (work up to max)

Met Con

Prep (5 Minutes)

1×400 M Run
2×3 Hang Power Cleans

Work

For Time (14 min Cap)
Run 400 M
15 Hang Power Cleans (155/105)
Run 400 M
12 Hang Power Cleans
Run 400 M
9 Hang Power Cleans (155/105)