Using an empty bar, 3 rounds of
- 3 x Hang Clean
- 3 x Front Squat
- 3 x Strict Press
- 3 x Squat Clean
Rest as needed between rounds
Take 20 minutes and work up to a heavy
- 1 x Clean and Jerk
Then 3 rounds for time
- Run 400m
- 8 x Clean @ 65% of max from above
- 8 x Hand Stand Pushups
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.