CrossFit
Take 10 minutes at the beginning of class to build up to a heavy hang clean that you can hit for triples. You’ll be using this weight for your EMOM. This weight needs to be heavier than what you’ll use for the Met-Con, so keep that in mind.
Before the Met-con, we’ll spend some time with Bar muscle up drills, and lighten our barbell for Hang clean and jerks.