Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
2 Hang Clean from blocks + 2 Front Squats
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Hang Clean from blocks + 1 Front Squat + 1 Clean
Build to today’s heavy complex.
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Clean Pulls + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean pull, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
Metcon
Every 3 minutes, for 21 minutes, complete:
Max Assault Bike/Row Calories x 90 seconds
Accessory Work
3×20 russian twists