Wednesday, 10/20

Warm Up

3 Rounds
8 Rev Hand Spider Lunges
8 Pause Squats
8 Hanging Scap Retractions
8 Alt Dead Bugs

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

Skill

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

Strength

Cleans

Every 2:30 for 20 Minutes
Round 1: 3 Cleans @ 60-65%
Round 2: 3 Cleans @ 70%
Round 3: 2 Cleans @ 75%
Round 4: 2 Cleans @ 80%
Round 5: 1 Clean @ 85%
Round 6: 1 Clean @ 90%
Round 7: 1 Clean @ 90-95%
Round 8: 1 Clean @ 90-95%

Met Con

For Time (9 Min Cap)
15-12-9-6-3 Hang Squat Cleans (115/85, RX+ 155/105)
30-24-18-9-6 Sit Ups