Weightlifting
For the following 17 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 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2 mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Clean x 1 rep @ 80+% of 1-RM Clean
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
10 Ground to Overhead (115/75 lbs)
10 Ring Dips