WEIGHTLIFTING

EVERY 1:15 x 8 SETS

1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP

METCON

4 ROUNDS FOR TIME

RX:

60 DOUBLE UNDERS

15 HANG POWER CLEAN 50/35Kg

12 LATERAL BURPEES

INTERMEDIATE:

100 SINGLE UNDERS

15 HANG POWER CLEAN 40/25Kg

12 LATERAL BURPEES

BEGINNER:

60 SINGLE UNDERS

15 HANG POWER CLEAN by feel

12 BURPEES

CAP TIME 16’