Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean (1)
Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets to today’s heavy complex.
Metcon
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.