Warm-up

• 2:00 Row 3 Rounds
  • 10 Hang KB Hang Clean (5 per arm)
  • 0:30 Hollow Hold
  • 10 Tempo Push Ups (on box or bench)
  • 0:30 Plank Hold
  • 10 KB Strict Press / Push Press / Push Jerks
    • *Light KB round 1 strict press rounds 2 push press round 3 push jerks, 5 per arm.

STRENGTH

• Shoulder-to-Overhead 2-2-1-1-1-1
• Use the heaviest weight you can for each set. Rest as needed between sets.

Build up to a heavy single for the day.

METCON PARTERN WOD

• Teams of 2 – 5 rounds for time of:
  • 20 Hang Power Cleans, 155/105 lbs
  • 20 Burpees
  • 20 Toes-to-bars
  • 20 Burpees

Find a partner and alternate 5s or 10s all the way, try to transition quickly and stay moving! Split work as desired. Scaling Options: Use a weight that allows you to keep 5s or 10s at a time. Scale to knee raises or V-Ups if needed.