11202017

A) Strength/Skill

Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00
- Take 8-10 total sets including warm-up sets.
- 1.1 are clusters where you rest 10s between singles.
- Adv: Build to 85-90% of 1RM.
- Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5. 

B) Metcon

"Southie"
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap

Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts

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