– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets. – Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.