5 rounds
- 3 x Hang Power Clean
- Rest 20 seconds
- 3 x Handstand Pushups (focus on full ROM)
- Rest 2 minutes
Work up to a heavy 3 rep Hang Power Clean.
Then, based on a Street Parking WOD from Instagram…
For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes
- 20 x Dumbbell Deadlift @ 18kg
- 12 x Hang Dumbbell Power Cleans @ 18kg
- Max Reps Burpee Box Jump Overs
Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)
Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.