MONDAY WORKOUT

Make sure you have your clean testing numbers from last week!

SUGGESTED MOBILITY: Before we start the warm up!
Floss - Hamstring OR Around Knee
Lacrosse - Under Hip & Back of Shoulder
* Loving you guys that are coming in early to get this stuff done, but try to do stuff that is related to the WOD that day... Rolling shoulders is great, but if we are squatting that day then it's probably not going to help you much ;)

BARBELL SKILL: 15 minutes
You will have JUST SIX MINUTES to work up to 80% of your best clean from last week and perform the following TWO REPS every minute on the minute for 8 minutes once you get to your 80%:
- 1st Rep - Hang Power Clean
- 2nd Rep - Hang SQUAT Clean (Aim to not high catch and then squat... Immediately squat instead)
* Same weight for ALL sets, but try to execute perfect reps and move fast!

WORKOUT: 12-16 minutes
Pick JUST ONE version of the workout listed below and perform 3 total rounds for INDIVIDUAL TIMES EACH ROUND:

#1
250m Row
25/35 PERFECT Hand Release Push Ups (Scale to an elevated barbell, if needed... NO KNEES)
REST 2:00 MINUTES

#2
250m Row
10/20 STRICT Handstand Push Ups (Scale Depth, but try to not use a box, if you can help it)
REST 2:00 MINUTES

#3
250m Row
15/25 Strict Ring Dips (Scale with light bands, if needed)
REST 2:00 MINUTES

Try to pick the version of this workout that has the movement you need to work on the most, but can legitimately do without a lot of scaling...

The numbers listed are reps for women followed by reps for men and there will be a TWO MINUTE CUTOFF for every round so try to finish or get as close as you can which means row pace needs to be FAST!

Scale the row distance if you know it will take you more than 60 seconds to complete...

POST YOUR WEIGHT FOR CLEANS AND YOUR WORKOUT RESULTS TO COMMENTS