For strength, you may build up in weight each set – these must be full squat clean and jerks (either power or split jerks) Record the heaviest weight achieved.

The meton is a rotating station WOD, like Fight Gone Bad. You’ll start with hang power cleans and get as many reps as you can in 60 seconds. The second minute you’ll do wall-balls, third minute is shoulder to overhead, and fourth minute is weighted lunges with a KB. You may hold the KB anyway you’d like. Repeat this cycle twice more. The entire metcon should last exactly 12 minutes.


1 Clean and Jerk
Every 90 seconds for 10 sets


3 rounds for total reps:
Hang power cleans, 95/65#
Wall balls, 20/14#
Shoulder to overhead, 95/65#
Weighted lunges, 53/35#