Cleans!

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Rowing

5 Cleans @ approximately 70-75% of your 1-RM

Score is total load moved

Ex 19 successful lifts made at 200lbs = 3,800lbs