Weightlifting
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets)
High-Hang Clean (1 rep @ 50-65 of 1-RM Clean)
Rest 60 Seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean (1 rep @ 65-80% of 1-RM Clean)
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets)
Clean (1 rep @ 80+% of 1-RM Clean)
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans RX+(185/135 lbs)
Strict Handstand Push-Ups
135/95 lb Power Cleans RX+(185/135 lbs)
Strict Handstand Push-Ups