Metcon (Weight)
Clean Complex:
14 min x
1 Clean Pull +
1 Clean +
1 Hang Clean +
3 Front Squat
– building across sets
– ideally squat cleans, but power cleans are okay
Back Squat (3 x 15; medium weight, building)
Metcon (Time)
Hang Power Clean @ 135/95
Shoulder to Overhead
Bar-Facing Burpee

– scale weight as needed so that you can move the barbell quickly and efficiently
– work on techniques for barbell cycling, hang power clean and push jerks
– pay special attention to movement standard on Jerks and BFB