May 8, 2020
EQUIPMENT VERSION
Strength: Clean & Jerk
Every 2:00 x 5 sets:
3 Hang Power Cleans + 1 Jerk
(Increase weight over the 5 sets building to a Heavy Complex)
*If using Dumbbells, complete 6 Hang Power Cleans + 3 Jerks on both the Right and Left side.
Metcon:
Every 5:00 x 4 Rounds:
400m Run or 25 Burpees
16 Dumbbell Hang Squat Cleans (8-R/8-L) or 10 Hang Squat Cleans (135/95)
NO EQUIPMENT VERSION
Strength: Clean & Jerk
Every 2:00 x 5 sets:
5 Odd Object Hang Power Cleans + 2 Jerk
(If possible, increase weight over the 5 sets building to a Heavy Complex)
Metcon:
Every 5:00 x 4 Rounds:
400m Run or 25 Burpees
12 Odd Object Hang Squat Cleans
