Strength:
8 min to find max for this complex without dropping bar
1 hang power clean
2 front rack lunges
1 shoulder to overhead
Metcon:
In male female partners
- 3 min for female to find max clean
rest 1 min then
Complete as a team
- 10 rope climbs alt
- 20 hang power clean 135/95
- 30 jerks 135/95
- 40 pull up
- 50 burpees
Then
- 4 min for male to find max clean