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
