Public Whiteboard

Auto Scroll Page

Components

Tall Power Clean

Paused, Power Clean [ ...

Metcon

08/30/22

Warm-up

3 x NFT
10 strict dumbbell high pulls per arm
10 walking lunge steps with sled
5 seated box jumps

Weightlifting

A1): Tall Power Clean (30 Reps with an unloaded barbell )

A2): Paused, Power Clean [0:02 at knee] (2x3@60% 3@65% 3@70% 3x3@75%)

Metcon

Metcon (6 Rounds for time)

6 rounds
6 Box Facing Burpee Box Jump Overs (24/20)
1 Power Clean + 2 Hang Power Cleans @70-75%
15/12 Calorie Row
-2:00 Rest (walking)-

Metcon (5 Rounds for time)

SkiErg
5 sets
250m Ski @90-95% Effort
-rest 1 minute-
*note pace

Want to see some of these movements in action? Check out our .