Monday, 9/27

Warm Up

3 Rounds

8 Rev Hand Spider Lunges

8 Pause Squats

8 Hanging Scap Retractions

8 Alt Dead Bugs

Strength

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

Tall Cleans

3×2 working up, but light enough to focus on the movement

Every 2:30 for 15 Minutes

Round 1: 3 Cleans @ 60-65%

Round 2: 3 Cleans @ 70%

Round 3: 3 Cleans @ 75%

Round 4: 3 Cleans @ 80%

Round 5: 3 Cleans @ 80%

Round 6: 3 Cleans @ 80-85%

Met Con

Prep (6 minutes)

2×6 Kip Swings+3 Squat to Bootstrappers

2×6 Knees to Chest+3 Rolling Split Straddles

1×3 Front Squats+3-6 Toes to Bar

Work

As Far as Possible in 9 Minutes

3-3-3 Front Squats (135/95)

3-6-9-Toes to Bar

6-6-6 Front Squats

12-15-18 Toes to Bar

9-9-9 Front Squats

21-24-27 Toes to Bar

12-12-12 Front Squats

30-33-36 Toes to Bar

Score by total reps

MC sequence: 3 FS/3 T2B, 3 FS/6 T2B, 3 FS/9 T2B, 6 FS/12 T2B, 6 FS/15 T2B, 6 FS/18 T2B, 9 FS/21 T2B etc

All Front Squats come from the floor