November 3, 2017

A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for Clean

Cap this at 15 minutes!
Scoring: Not Scored

B. Hang Squat Clean 5-5-4-4-3-3-2-2
Every 2 minutes, for 16 minutes (8 sets):
Hang Squat Cleans

1. Set 1 – 5 reps
2. Set 2 – 5 reps
3. Set 3 – 4 reps
4. Set 4 – 4 reps
5. Set 5 – 3 reps
6. Set 6 – 3 reps
7. Set 7 – 2 reps
8. Set 8 – 2 reps

C. 21-15-9 Squat Cleans, Burpees over the Barbell, and Running
​21-15-9 Reps for Time:

1. Squat Clean @ 115/75 lbs
2. Burpee over the Barbell
3. Run 400 meters

Time Cap: 20 minutes