Metcon (Time)

Every 3:00 for 7 rounds:

12 deadlifts (47/70 kg)

9 hang power cleans

6 push jerks

– Use the same barbell for each movement.

– Score is slowest round.


Disrupted DT (Today’s Class)

Strength II

Accessory I

Metcon (Weight)


5 sets of the complex for load:

2 hang power cleans + 1 push jerk

– Rest 2:00-3:00 between sets.
OTES Increase loading across as many sets as possible. Unbroken reps. Begin the first set around 60-70% of your 1-rep max power clean.

Metcon (No Measure)

ACCESSORY – I 5 sets: 75-ft sled push (50/90 lb) 75-ft sled pull :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets.
NOTES In Accessory – I, add weight to the sled. Use a rope to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag. Move as fast as possible on the sled push and pull. Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.