012822

A. Metcon (Time)
100 double-unders
21 Hang Squat Cleans (115/75) (Rx+ 135/95)
21 Push Presses (115/75) (Rx+ 135/95)
100 double-unders
15 Hang Squat Cleans
15 Push Presses
100 double-unders
9 Hang Squat Cleans
9 Push Presses

SCALE
DOUBLE UNDERS
- 200 singles
- 100 PVC Pipe hops

HANG SQUAT CLEANS
- Scale wt
- All Hang Power Cleans + All Front Squats (15-12-9)
- Use DBs
- 21-15-9 Russian KBS + Goblet Squats

PUSH PRESS
- Scale wt
- Use DBs

B. Metcon (No Measure)
10 min AMRAP
1, 2, 3, 4, 5, 6, 7...
Strict Pull Ups
Push Ups / Dips
x4 Hollow Rocks

*Quality movement here.
**If you want to substitute a movement for another go for it.

C. Paused Front Squat
(5 x 3 (3 sec in the bottom))
5 sets of 3 Pause Front Squats at 6/10 OR LESS on the RPE Scale

* Rest as needed between sets *

*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.
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