Get a Beat

SKILL – Cleans

STRENGTH – Every minute on the minute for 16 Minutes:

Odd- Clean Pull/Hang Power Clean from Hip/Hang Power Clean from Knee/Power Clean

Even – Row 12/9 calories

METCON –

9-6-3

Power Clean (185/135) (if you cannot do this weight, go very heavy for you)

Ring Dips

Rest 1 minute

9-6-3

Power Clean (185/135)

Handstand Pushups (scale to regular pushups 3 to 1)