Weightlifting:
1 High Hang Clean + 1 Hang Clean + 1 Clean and Jerk (OT2M x 8 Rounds)
Complete 1 Set every 2:00 for 8 Rounds
Metcon:
Lurong Benchmark #4
10 Hang Power Cleans
20-Yard Shuttle Sprint
8 Hang Power Cleans
40-Yard Shuttle Sprint
6 Hang Power Cleans
60-Yard Shuttle Sprint
4 Hang Power Cleans
80-Yard Shuttle Sprint
2 Hang Power Cleans
100-Yard Shuttle Sprint
10 Hang Power Cleans
20-Yard Shuttle Sprint
8 Hang Power Cleans
40-Yard Shuttle Sprint
6 Hang Power Cleans
60-Yard Shuttle Sprint
4 Hang Power Cleans
80-Yard Shuttle Sprint
2 Hang Power Cleans
100-Yard Shuttle Sprint
Level 3 – 155/105
Level 2 – 105/75
Level 1 – 75/55
Level 2 – 105/75
Level 1 – 75/55
Next Level:
21-15-9
Cal Row
GHD Situps
-rest 1 minute, then:
9-15-21
Deadlifts 225/155#
T2B
Cal Row
GHD Situps
-rest 1 minute, then:
9-15-21
Deadlifts 225/155#
T2B