A. Metcon


Hang Power Clean

Heavy Set of 2

Teaming athletes up with athletes who will use similar weights and putting extra barbells away. Athletes will have 12 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make the most change on the hang power clean here as it will transfer over greatly to “DT”.

Health and fitness

Front squat

Heavy Set of 2 (front the rack)

B. Metcon

“DT” Classic

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

“DT” Health and Fitness

5 Rounds:
12 Deadlifts
9 KB cleans
6 KB Push Jerks