5.12.25

A) Olympic Lifting

Power Clean

Every Minute x 10 Minutes:
1 Clean Pull
1 Hi-Hang Power Clean
1 Hang Power Clean

*All sets @ 75-80% 1RM Power Clean

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Great day to focus on the Hang positions and to get stronger with the second pull into the hips!

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B) Metcon

From 0-2:00:
2 Rounds of:
3 Power Cleans @ Final Weight from Strength
11 Wall Balls @ 20/14#

From 2-4:00:
Finish...
15 Lateral Bar Burpees
15 Pull-ups

From 4-6:00:
25/18 Calorie Bike

From 6:00-8:00
2 Rounds of:
8 Deadlifts
30 Double Unders / Single Unders

From 8-10:00
REST

At Minute 10:00, REPEAT

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This is a high capacity workout! Scale back weight, difficulty, and reps so that you have at least 30seconds of rest before moving onto the next section.