Saturday, 9/4

Warm 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