Saturday, 9/18

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.