Mini Metcon: Power Cleans, Shoulder-to-Overheads 1 min on 1 min off 9 minutes as many reps as possible. 1 minute on, 1 minute off. (5 total minutes of work) One power clean, two jerks (shoulder to overhead) Advanced: 135lbs, Intermediate*: 95lbs, Novice: 53lbs *Women's Rx

Mini Metcon: Power Cleans, Shoulder-to-Overheads 1 min on 1 min off 9 minutes as many reps as possible. 1 minute on, 1 minute off. (5 total minutes of work) One power clean, two jerks (shoulder to overhead) Advanced: 135lbs, Intermediate*: 95lbs, Novice: 53lbs *Women's Rx

Split Jerk 3-2-2-2-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Teams of two, must each complete the following in order before moving to the next exercise: 4 rounds for time of: 10 Deadlifts 205 lbs 30 ft Shuttle Run 60 ft Shuttle Run 30 ft Shuttle Run 60 ft Shuttle Run 50 Double Unders Post total time.