High hang power clean + Jerk
3 High hang power clean + 1 Jerk
2 High hang power clean + 1 Jerk
1 High hang power clean + 1 Jerk
3 High hang power clean + 1 Jerk
2 High hang power clean + 1 Jerk
1 High hang power clean + 1 Jerk
1 High hang power clean + 1 Jerk
Increasing (15-18 min)
Scoring: Checkbox
Metcon 7 Rounds for time 30 Double Unders 10 Pulls ups or Jumping pull-ups 5 Clusters (115/75)
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Fire Hydrants 10 Seal to downdog 10 IYTS 30 sec wall sit...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
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