Piano in the Dark


Piano in the Dark

Skill: Hang Clean and Jerk


Strength: Hang Clean and Jerk


*Build-up method:

*Find your “Heavy” 2 and then have 3 additonal sets within 10% of your “Heavy 2”


Metcon: Against 3:00-mins for 6 rounds-18 minutes( Alternating between Round 1 & 2)

Round 1: 400m Run then, remaining time: Burpees

Round 2: 500m Row then, remaining time: Hang Clusters


L1: 400m Run, Burpees to 6″ Target, 500m Row, 185/135, Against 3-minutes

L2: 400m Run, Burpees to 6″ target, 500m Row, 135/95

L3: 300m Run, Burpees to 6″ target, 400m Row, 105/75

L4: 300m Run, Burpees, 300m Row, DB Hang Clusters

*Score=Burpees/Hang Cluster across the roundsĀ