Strength

Hang Power clean 3 rep max

then…

Metcon

Tabata hang power clean 95/65

Rest 1 min

Tabata Ring Push Up

Rest 1 min

Tabata Rope Climb (from ground to standing)

Rest 1 min

Tabata Toes To Bar

***The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Finisher

400 meter run test (use flat track)