Warm-up

Coaches Choice

Weightlifting

Team Clean (1 Low Hang + 1 Full Clean)

In Teams you'll find a Max Weight

1 Low Hang + 1 Full Clean
12 Minutes to Find a max for the Complex

You MUST deadlift the bar to the hip and then return it back down to below the knee for the 1st pull of the complex.
Make sure to lock the shoulders in and stay tight.  We care more about positions and the movement than the weight.  So don't go up in weight unless the movement feel great.

Metcon

Metcon (Time)

In Teams of 2
One person Working
One person Resting

800m Run
1000m Row
100DU / 300 SU
Repeat 1x

 

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