Hang Clean + Jerk!

Weightlifting

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Clean + Jerk

Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!

Metcon

Complete as many rounds and reps as possible in 16 minutes of:

16 Dumbbell Box Step-Overs (50/35 lbs to 20″ box)

16 Dumbbell Push Presses (50/35 lbs)

16 Alternating Pistols