Take 5 rounds and work up to a heavy complex of
- 1 x Power Clean
- 2 x Strict Press
- 3 x Front Squat
Then every 3 minutes for 9 minutes
- 10 x Thrusters @ 75% of weight from above complex
Then 10 rounds for time (time cap 15 minutes)
- 8 x TRX Atomic Pushups
- 8 x Hang Power Cleans 75% of weight from above complex
Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.