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Thursday November 9

Event Date: November 9, 2017

Workout of the Day

Warmup

Dynamic Stretch

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10 Front Squats
5 High Hang Squat Cleans
5 Hang Squat Cleans
10 Situps

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5 minutes to build to starting weight for Part 1

Part 1

Hang Squat Clean
3-3-3-2-2-2-1-1-1

Perform a set every 2 minutes

Loading Guidelines: 
Sets 1-3: 40-60%
Sets 4-6: 70-80%
Sets 7-9: 85%+

Only continue adding weight if technique is solid
If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight

Part 2

For time: 
50 Hang Squat Cleans (135/95)

* Perform 25 Anchored AbMat Situps every time you drop the bar
** Scale to a weight that allows you to complete around 15-20 reps on your first set

Post 1RM, time and number of breaks to comments.

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