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Teams of 2.

0-15min. Establish 3RM hang power clean

15-18min. Rest.

18-30min. Amrap.

500m/350m row
12 deadlifts 100/70kg
21 box jump overs 20″

Metcon.

‘Running clock’
0-5min. 5min Amrap.

5 power clean 50/35kg
20 double unders

5-8min.

400m run

8-13min. 5min Amrap.

5 push press 40/30kg
5 pull up

13-16min.

400m run
16-21min. 5min Amrap.

5 overhead squat 40/30kg
5 toes to bar