Friday, 9/10
September 9, 2021
Programming Preview: Week of 9/13
September 12, 2021

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Alt Bird Dogs

12 Pause Squats

Baseline Test 1 Rep Clean

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 Hang Squat Clean w/bar

Work

8 Minutes to build at will

12 Minutes to establish a 1 RM Clean (no more than 5 attempts in this time)

Met Con

AMRAP 8 Minutes

5 Hang Power Cleans (115/80, RX+ 155/105)

5-10-15-20-25-30 etc Air Squats

Score by total reps

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