3 rounds
10 x Weighted Knee Raises
Hang from a bar with a med ball/sandbag between feet and raise knees to waist (2 seconds up, 2 second hold, 2 second descent, no pause at bottom (222x)). Use a weight hat you can do all 10 reps with good form.
Every 3 minutes for 18 minutes (6 sets)
- Set 1 – 4: 3 x Hang Power Clean + 3 x Push Press (first do all 3 HPC then all 3 PP)
- Sets 5 – 6: 3 x Power Clean + 3 x Push Press
Increase weight per round.
Then for time
- 100 x Squat Clean @ 65lbs
- EMOM stop and do 3 x Burpees over the Bar
Modified (easier) version of one of Street Parking’s very first Instagram posts. Original had 150 Hang Squat Cleans and 4 Burpees (time cap 21 minutes).
Results: Used 3kg ball for the Knee Raises. For the Cleans 95-115-125-130-135-140lbs. Metcon 15:57 (probably should have held on for the 21 minutes).