Tuesday, 2/22

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Alt Dead Bugs
6 Alt Samson Lunges
12 Pause Squats

Prep (10 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
4×3 Squat Cleans working up

Strength

Squat Cleans
Every 1:30 Minutes for 15 minutes (10 Rounds)
Rounds 1&2: 5 Squat Cleans @70-75%
Rounds 3&4: 4 Squat Cleans @80-85%
Rounds 5&6: 3 Squat Cleans @85-90%
Rounds 7&8: 2 Squat Cleans @90-95%
Round 9&10: 1 Squat Clean @95%+

Met Con

Prep (5 Minutes)
2×6 Alt DB FR Lunges+:30 Jump Rope

AMRAP 7 Minutes
30 Alt Single DB Front Rack Lunges
90 Double Unders