STRENGTH/SKILL

Hang Clean + Jerk
Every 2 minutes, for 20 minutes (10 sets):


Build over the course of the 10 sets to something heavy for the day.

METCON

Complete as many rounds and reps as possible in 4 minutes of:
6 Hang Squat Cleans (175/115 lbs)
6 Bar-Facing Burpees

When the running clock reaches 6:00…

C.

Complete as many rounds and reps as possible in 6 minutes of:
3 Ground to Overhead (175/115 lbs)
3 Muscle-Ups Ring or Bar
30 Double Unders

When the running clock reaches 14:00…

D.

1 Round For Time:
400 Meter Sprint
21 Deadlifts (175/115 lbs)

E.

For completion:
300 Meter Farmer Carry

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.