4.5.2018

Performance
P:A: Low Hang PC below knee + Hang PC above knee (72.5%@1+2×3)
rest as needed
P:B: HPC Above knee+Mid hang PC (72.5%@2+2×4)
Hang Power Clean Above the knee + Mid Hang Power Clean
rest as needed
P:C: Metcon (Time)
For time

21-15-9

Dl 275/205
T2b

Then

10 ring mus

Fitness
F:A: Hang Power Clean at Knee + High Hang Power Clean (Every 3 mins for 21 mins; 3 HPC @ knee+3 HH PC)
build to a tough set
F:B: Metcon (Time)
For time

15-15-15

DL 225/145
T2B

Then

30 c2b pull ups or 10 Ring mus

Wellness
W:A: Sumo Deadlift (Every 3 mins for 21 mins perform Sumo DL@20X1)
build to a tough set
W:B: Metcon (Time)
For time

10 sumo dL
10 v-ups
15 sumo dL
10 v-ups
20 pull ups
10 v-ups
10 sumo dL
10 v-ups