Every 3 minutes for 15 minutes work up to a heavy
- 3 x Hang Power Clean and Push Press
Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(
- 12 x Dumbbell Deadlifts @ 16kg
- 9 x Dumbbell Hang Power Clean @ 16kg
- 6 x Dumbbell Shoulder to Overhead @ 16kg
Then 3 rounds of
- 10 x Pike Lift over a Kettlebell (over and back is one rep)
Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.