Hang 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 x 1 rep @ 75-85% of 1-RM Clean

Metcon

Against a 3-minute running clock…

Row 500 Meters 

Max Reps of Wall Ball Shots (20/14 lbs) 

Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.