The Mobility
The Warm-Up
The Strength
Start light and build. The first set, you will do: 4 CDL, then 4 HPC, then 4 Cleans, then 4 Jerks
- Clean Deadlift
- Simply standing the bar off the ground as you would for the first pull of the clean.
- Hang Power Clean (HPC)
- Descend to the knees, and then catching the bar above parallel
- Clean
- Start from the floor and catch in a full squat
- Push-Jerks OR Split Jerk
The Met-Con
As Many Rounds/Repetitions as Possible in 15:00
The work-out will begin on the rower and you will row the given calories every 2:30 thereafter. Be sure to get back to the rower, ready to row when the timer goes off. Calories on the rower, DO NOT count toward your final score.
