Still Alive


Still Alive

Skill: 3 Position Power Clean



Strength: 3 Position Power Clean: 2-2-2-1-1

3-position clean: High Hang, Hang, Floor

Example for the 2’s: High Hang, Hang, Floor, High Hang, Hang, Floor (Don’t let go)

Example for the 1’s: High Hang, Hang, Floor

–Don’t use more than 80% of your Hang Clean as you Progress


 Metcon- 3 Rounds for time:

7 Hang Clean and Jerks

50 Double Unders


Goal= Sub 11-mins


L1: 185/135, DUs

L2: 135/95, DUs

L3: 95/65, 1/2 attempts (+) 1/2 singles

L4: Double DB Hang C&J, Singles (No Ratio)