09.20.2016 Hang Clean+PC+Clean & an AMRAP Ladder

STRENGTH:

Build To Heavy Load

1 Hang Clean + 1 Power Clean + 1 Clean (hands stay on the bar

METCON

Against a 8-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat 135/95

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Extra Credit

1o Deficit Push Ups (Scaled Regular Push Ups) x 4-5 Sets