Tuesday, 11/16

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Dead Bugs

Prep (9 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
3×3 Cleans working up

Strength

Cleans

Every 3 Min for 24 Min (8 rounds)
Round 1:  9 Cleans@ 50%
Round 2:  9 Cleans@ 55%
Round 3:  7 Cleans@ 60%
Round 4:  7 Cleans@ 65%
Round 5:  5 Cleans@ 70%
Round 6:  5 Cleans@ 75%
Round 7:  3 Cleans@ 80%
Round 8:  3 Cleans@ 85%

Accessory Work

2 Rounds
:45 Plank hold
:15 Rest
:45 Side Plank (L)
:15 Rest
:45 Side Plank (R)
:15 Rest
:45 Squat Hold
:15 Rest