5 rounds work up to a heavy set ofHang Power Cleans
- 6 x Hang Power Clean
- 10 x Bar Dips
Then every 3 minutes for 9 minutes
- 8 x Power Clean @ final weight from above
Then for total distance
- 6 x Row 30 second work/30second rest
The 30/30 format is a standard program in the Concept 2, so easy to use and capture.
Results: Hang Power Clean 95-115-120-125-130lbs. Used 130lbs for part 2. I also tried to only use a hook grip for both parts. Was surprise at how well it worked. Takes a lot of pressure off of your fingers and forearms. We’ll see what my thumbnails feel and look like tomorrow. Metcon 833m.
