1) Weightlifting
Hang Power Clean: 3×5 @65% of 5rm
2) Metcon
“16.2”
RX
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/ 85lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
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Scaled Standards
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.