Warm-up
3 sets at increasing paces:
:30 Row
3 Burpees
5 Muscle Cleans
then…
Clean Progressions
Weightlifting
Low Hang Clean (Hang Clean + Low Hang Clean)
*15 minutes to complete 5 sets of Hang Clean + Low Hang Clean
*Build through sets
*Low hang will go just below the knees
Metcon
Metcon (Time)
4 sets
15 Power Cleans (135/95)
10 Bar Facing Burpees
15/12 Cal Row
Rest 1:00 b/t sets
*Score is total time including rest.
