WEIGHTLIFTING

EVERY 1:15 X 8 SETS

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 PUSH JERK

METCON

3 ROUNDS FOR TIME

RX:

21 POWER CLEAN 40/30Kg

15 PULL UP

9 BOX JUMP OVER 60/50cm

INT:

21 POWER CLEAN 35/25Kg

15 BANDED PULL UP

9 BOX JUMP OVER 60/50cm

BEG:

21 POWER CLEAN by feel

15 RING ROW

9 BOX STEP OVER 60/50cm

CAP TIME 12 MIN