Warm-up
Medball front squat
Med ball jump (at waist)
Burpee
Burpee to plate
High hang muscle clean + push press
Hang power clean + tall jerk
Clean + jerk
Metcon prep:
Discuss scaling and time domains
3.2.1.Go!
Hang Clean & Jerk (5×2)
*This is practice, not performance.
**Increase weight every set,
***Retain the elegance of the lift, with the efficiency of conditioning.
Metcon (Weight)
Wall balls x15
Burpee box jump overs x10
Hang squat clean and jerk x5
Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.
**Try and match your time each round. Inconsistent times means too much effort was spent.