A. Every 2:00 for 6 sets
High hang squat clean + low hang squat clean + front squat
With a partner, for total calories accrued
8 rounds/ 4 each
Partner 1: 3:00 Bike for cals
Partner 2: 100ft DB walking lunge 50/35 w/ stationary Farmers hold in remaining time
Program Notes:
Your squat clean complex is working out of two hang positions with the intention of becoming more proficient on hip scoop/finding the pocket position. Your low hang is added this week with the intention
of giving you some practice on getting knees out of the way of the bar to get to a clean pocket position. No running today due to rain forecast, so were subbing for a longer, steady bike effort for cals paired
with our single leg endurance and accessory. Scale weight to allow for a challenging but steady 100ft on your lunge
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
Intermediate: 35/25
Scaled: 30/20
Beginner: 25/15
Longevity:*** if needed, kipping, risk vs. reward moves