The Board
The Mobility
The Strength
You will work from 0:00-12:00 for Part 1Row the Calories, then complete 5 CDL, then 5 HPCRow the Calories, then complete 4 CDL then 4 HPCThe Row will get you off the bar resting between sets. Otherwise move continuously through.
- Clean Deadlift
- The clean deadlift is a pull variation reinforcing position off the floor. Do it with intention, as many lifts are missed because of poor positioning in this phase.
- Hang Power Clean (HPC)
- Clean & Jerk
- Push-Jerks(new members may want to focus on Push Jerks rather than split)
https://youtu.be/2qssL6t0ntM
The Met-Con
Down Ladder, Up Ladder: For TimeIf you do not finish, this will be scored by total rounds complete (see fine print on board)
- Hang Power Clean
- Starfish
- Shoulder to Overhead = Push-Press or Push Jerk
- V-Taps
The Finisher
Peak 8Assault Bike 0:30 Sprint, 1:30 Recovery x 8 Rounds
