Tuesday, 9/21

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Alt Bird Dogs

12 Pause Squats

Clean Complex

Every 2 Minutes for 18 Minutes (9 Rounds)

Rounds 1-3:       2 Tall Cleans (light)

Round 4:           2 Power Cleans + 2 Front Squats @50%1RM Clean

Round 5:           2 Power Cleans + 2 Front Squats @60%1RM Clean

Rounds 6-9:       2 Power Cleans+2 Front Squats @ 70-75% 1RM Clean

Met Con (14 Minutes)

In 8 Minutes, Run 1000 M for time, rest remaining time.

@8 Min Mark, 30 Hang Squat Cleans for time (105/75, 6 Min cap)

Score is 1K Run time minus remainder of time cap for 30 HSC time