16
Jan
Break Free
Skill – Hang Power Clean
Strength – Hang Power Clean
5-4-3-2-1
Work heavier as you go.
METCON – 15-12-9-6-3
Hang Power Clean
Slam balls
Every minute on the minute perform 4 burpees
Level 1 – 155/105, D-ball over shoulder, 5 burpees over the bar
Level 2 – 135/95, Slam Ball, burpees over the bar
Level 3 – 95/65, Slam balls 25/15, 3 burpees
Level 4 – Kettlebell swings (44/25), 3 burpees