Metcon (Weight)
@ 70% of 1RM Clean
Every 3 min x 4-6 Rounds
1 Power Clean
2 Front Squat
1 Power Clean
2 Front Squat
1 Power Clean
2 Front Squat

– complex does not have to be touch and go, but should be completed in the shortest time frame you can manage
– break it off at 4 or 5 rounds if you’re breaking down too much

Clean pull + hang shrug (5 x 3 + 5-8; @90% 1RM clean)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Furious (AMRAP – Reps)
EMOM x 10
20 sec AMRAP Ground to Overhead
40 sec AMRAP Bar-Facing Burpees

The goal of this workout is to become MetCon invincible. You want to improve in both the GtO and BFB cycling week by week, and become comfortable with whatever pace that ends up being.
– Record reps on your worst round only!
– Ground to Overhead Weight:
RX+: 135/95 Power Clean to Overhead
RX: 115/75 PC to OH or Power Snatch
Int: 95/65 PC and OH or PSN
Sc: 75/55 Power Snatch

Here’s some stuff to try, in each subsequent attempt:
– First time you do this, set a pace that you can keep all the way through the 10th round without dying. You are welcome to half-ass your first attempt.
– Try to add a rep or two to your total with your BFB next. This is much easier than the GtO.
– Add a rep or two to your GtO and let your BFB suffer
– Rebuild your BFB with increased GtO
– Keep pace and redline your last 2 rounds
– Keep pace and redline your last 3 rounds

3 Rounds
5-8 Widegrip Pull Ups w/ 3 sec negative
10 Reverse grip Pendlay Row (touch and go)
3 Rounds
10 Upright Row
10 DB Bicep Curl
Rest 1 min
3 Rounds
Every 3 min:
Max Reps Towel Row
15-20 Banded Reverse Flye
Rest remainder