02/13/2020

Metcon (Weight)
Skill Complex:
5 x light to medium weight
1 Clean High Clean +
1 Hang High Pull +
1 Hang Power Clean +
1 Hang Squat Clean
Hang Clean (5 x 2; building from 80%)
Clean pull + hang shrug (4 x 2 + 6-8; 10-15% heavier than your hang clean)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Metcon (AMRAP – Rounds and Reps)
"D-Frickin’-T"
14 min AMRAP
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
12 Alt. Front Rack Reverse Lunge
9 Hang Squat Clean
6 Split Jerk
– 135/85