211205

Weightlifting Strength

Hang clean

10 min EMOM 2 reps

start with 50% of intended target weight and build up to a technical heavy

Metcon

10-8-6-4-6-8-10 (cap 12 mins)

Front rack reverse lunges

Burpees over the bar

Hang clean and jerk

pick a weight that will allow you to maintain in no more than 2 sets

Aerobic Capacity

3k Run or Row

Metcon

10-8-6-4-6-8-10 (cap 12 mins)

DB Front rack reverse lunges

Burpees over the DBs

DB Hang clean and jerk

pick a weight that will allow you to maintain in no more than 2 sets