
Programming Preview: Week of 11/22
November 21, 2021
Tuesday, 11/23
November 22, 2021Warm 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