Wednesday, 3/9

Warm Up

3 Rounds

12 Pause Squats

6 Rev Hand Spider lunges

12 Band Good Mornings

6 Jump. Squats

Prep (9 minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean

1×5 Hang Hi Pull+5 Hang Power Clean

5-5-3-3-3 Hang Power Cleans+:30 Row (40, 55, 65, 70-75, 75-80%)

Met Con

Row 4 Minutes for max meters

Rest 1 Minute

EMOM 4 Minutes

5 Hang Power Cleans (70-75% 1RM Clean)

Rest 1 Minute

Row 4 Minutes

Rest 1 Minute

EMOM 4 Minutes

3 Hang Power Cleans (75-80% 1RM Clean)

Rest 1 Minute

Row 4 minutes

Rest 1 Minute

EMOM 4 Minutes

1 Hang Power Clean (80-90% 1RM Clean)

Rest 1 Minute