Power Cleans then Row

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.