4 sets of Hang Power Clean, rest 2 minutes between sets
- Set 1 – 5 x @ 65%
- Set 2 – 4 x @ 75%
- Set 3 – 2 x @ 85%
- Set 4 – 2 x @ 90%
Then 5 sets of
- 1 x Clean Lift Off
- 1 x Power Clean @ 90%
Rest as needed between sets. For the Clean Lift Off lift the bar from the floor to just above the knee, then reset for the full Power Clean from the floor. For the lift off focus on the form shown in this video and this video shows the full motion (with Full Clean vs Power Clean).
For time
- 100 x Kettlebell Swings @ 32kg
- EMOM stop and do 3 x Weighted Dips @ 30lbs
Results: HPC 100-115-130-145lbs. Lift off plus PC 150lbs/68kg. Metcon 6:57.