
Friday, 9/3
September 2, 2021
Labor Day, 9/6
September 5, 2021Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Jump Squats
6 Hanging Scap Retraction
12 Supine Scorpion
Strength
Prep
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats
1×5 Hang Hi Pull+5 Hang Power Clean+5 Front Squats
1×5 Tall Cleans w/bar
1×5 Hang Squat Cleans w/bar
Work (20 Minutes)
3x1Hang Squat Clean+1 Pause Clean Extension+1 Clean working up
2×1 Pause Clean Extension+1 Clean working up
3×1 Clean
Met Con
Prep (5 minutes)
2×5 Kip Swings+5 Wall Ball
1×5 Knees to Chest+5 Wall Ball
1×3-5 Toes to Bar
Work
5 Rounds
1 Minute Wall Ball
1 Minute Toes to Bar