Warm-up
Barbell upright row
Strict power clean H/m/l
Tall power clean h/m/l
Pull-under h/m/l
power clean h/m/l
3 POS Power clean
Metcon prep:
Rope climbs
Hang
Knee tucks
J-hook/heel hook
Accent
3 POS Power Clean (5×2-2-2 then 5×1-1-1)
*Across on doubles; Build on singles
** “3 POS” refers to a high, mid, and low catch position.
***Be obsessive on position.
Metcon (Time)
Pull-ups/ring rows x40
Row cal x40
Rope climb x5