10/20/2020
Warm-up
Warm-up
Warm-Up:
Row 500m
+
3 Rounds x
6 Deadlift
6 Hang High Pull
6 Hang Power Clean
6 Push Press
Row 500m
+
3 Rounds x
6 Deadlift
6 Hang High Pull
6 Hang Power Clean
6 Push Press
Weightlifting
Hang Clean & Jerk (6 x 2+2)
Front Squat (4 x 4; at heaviest Hang Clean + Jerk; from floor)
Metcon
Metcon (Time)
For Time:
40-30-20
(20 min Cap)
Bar-Facing Burpees
Hang Power Clean @ 135/95
Push Jerk @ 135/95
40-30-20
(20 min Cap)
Bar-Facing Burpees
Hang Power Clean @ 135/95
Push Jerk @ 135/95
