Friday, 8/27

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

6 Squat to Bootstrappers

6 Jump Squats

Strength

Clean Complex

Prep (10 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 Hang Squat Cleans

3×1 Hang Squat Clean+1 Pause Clean Pull

Work (15 Minutes)

3×1 Hang Squat Clean+1 Pause Clean Pull +1 Clean

3×1 Hang Squat Clean+1 Clean

Met Con

For Time (12 Min Cap)

10-8-6-4-2 Hang Squat Cleans (135/95)

30 Ab Mat Sit Ups (RX+15 GHD Sit Ups)