A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk)
(3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%, 3x 75%
B) CF Metcon
C) 3RNFT; 3 rope climb, 6alt candlestick to pistol (candlestick if you cannot complete this movement), 10 KB Single leg RDL (5 on each side)
https://gymnasticswod.com/content/pistol-roll
Single leg kettlebel RDL
(3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%, 3x 75%
B) CF Metcon
C) 3RNFT; 3 rope climb, 6alt candlestick to pistol (candlestick if you cannot complete this movement), 10 KB Single leg RDL (5 on each side)
https://gymnasticswod.com/content/pistol-roll
Single leg kettlebel RDL