27 NOV 2013 - High Hang Squat Clean / FS - Pull-up METCON

Strength:

High Hang squat clean (with no dip down to quads)

2-2-2-2-2-2-2

then

10-8-6-4-2 Front squats (185/115)

20-15-12-8-4 pull ups

Warm-up

400 m run / 500 m row

10 Pass Throughs

Burgner Warmup

10 Front Squats with PVC

10 High Hang Squat Clean with PVC

Progressive Warmup to Starting High Hang Squat Clean Weight