A) Oly: Power Clean (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20-25 minutes for the lifting portion; working on form/technique and adequate rest time.
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
Metcon: 12 minute EMOM 150 m sprint @75%*
*75 m down and back
Score: heaviest PC sinlge, number of rounds completed
