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Components

Metcon

Settings

Workout

Thursday

Warm-up

3 SETS (7:00 CAP)
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean

Skill

Metcon (No Measure)

3 SETS
3 Hang Power Cleans*

Then immediately Into...

5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

Workout

Metcon (Time)

FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts

(Score is Time)

KB BB: (90/65)|(65/47.5)

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