Weightlifting
Deadlift (40%x5, 50%x5, 60%x5)
(10min)
Start Hang cleans when you are done
Start Hang cleans when you are done
Hang Clean (Find 1RM, then 5×3@75% of 1RM)
(20min)
Record the 1RM for the score
Record the 1RM for the score
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
3 Strict Chin ups*
6 Full squat clean 115/75
9 Burpee over box 24/20
3 Strict Chin ups*
6 Full squat clean 115/75
9 Burpee over box 24/20
*scaled: 9 Ring rows
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