Monday, 11/22

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Rev Hand Spider Lunges

6 Hanging Scap Retractions

6 Jump Squats

Prep (6 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 Tall Clean w/bar

Skill

Tall Cleans (9 Minutes)

4×2 working up

Prep (6 minutes)

2×5 Kip Swings+3 Hang Squat Cleans

1×3-5 Pull Ups+3 Hang Squat Cleans

Met Con

3 Rounds

In 1:30

7/5/3* Hang Squat Cleans (50/65/80%)

10 Pull Ups

Max Hang Squat Cleans in remaining time

Rest 1:30

10 Pull Ups

7/5/3 Hang Squat Cleans

Max Pull Ups in remaining time

Rest 1:30