For strength, you’ll do a total of 10 complexes, one every 90 seconds. Ascend in weight each complex, but if technique feels sticky, stay at that weight for a set or two. Do some math and think about a number you want to reach by the end so you don’t end up starting too light or too heavy.

The metcon has two parts: first part consists of thrusters and burpees over bar and the second part consists of power cleans and burpees over bar. Both are ascending ladders. Your score will be combined total reps.

Strength

Every 90 seconds for 15 minutes (10 rounds):
1 hang clean + 1 clean + 1 jerk

Conditioning

AMRAP in 4 minutes:
1 thruster, 60% of strength
1 burpee over bar
2 thrusters
2 burpees over bar
etc.

rest 2 minutes

AMRAP in 4 minutes:
1 power clean, 80%
1 burpee over bar
2 power cleans
2 burpees over bar
etc.