
Monday, 9/20
September 19, 2021
Wednesday, 9/22
September 21, 2021Warm 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