Weightlifting

Every 30 secs for 6 mins: Power Clean

2 Power Cleans, 55% 1RM Every 30 secs for 6 mins.

every :30 for 6 minutes preform 2 power cleans at 50-60%. Reps done in a touch n go style.

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Metcon

"FGB Style" - Single Dumbbell Hang Clean & Jerks, Box Jumps and Burpees

4 rounds, 1 min per station, of: Single Dumbbell Hang Clean & Jerk, 50/35 lbs Box Jump, 24/20 in Burpee Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Total reps of each movement. On the db hang clean and jerk. Alternate each rep.

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