Friday, 9/17
September 16, 2021
Programming Preview: Week of 9/20
September 19, 2021
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Rev Hand Spider Lunges
6 Alt Bird Dogs
12 Pause Squats
Strength
Prep (8 Minutes)
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
3×1 Hang Squat Clean+2 Cleans+3 Front Squats working up
Every 2:30 for 15 Minutes (6 rounds)
1 Hang Squat Clean+2 Cleans+3 Front Squats @ 60-70% of 1RM Clean
Team Met Con
In teams of 3
Bike Max Calories in 12 Minutes
Begin with 10 Wall Balls- each person does 10 Wall Ball preceding every turn on the bike. Teams stay in an A-B-C rotation, but may switch as frequently as desired.
