Part A

Classic

Hang power cleans

Athletes will have 15 minutes to complete a set of 5, 4, 3, 2, and 1. Athletes can take 2-3 warmup sets before beginning these working sets. As long as athletes continue to move well, they can keep adding weight to the barbell with each set.

Health and Fitness

– Same rep scheme – dual KB clean and jerks

Part B

Classic

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans (135/95)

20 AbMat Sit-Ups

40 Double Unders

In the metcon, athletes should choose a weight they know they can complete in 1-2 sets each time they get to the bar.

Health

“Hang Ten”

AMRAP 10:

5 KB clean and jerks per side

20 AbMat Sit-Ups

40 Double Unders

In the metcon, athletes should choose a weight they know they can complete in 1-2 sets each time they get to the kb

(ComptrainClass 3.18.18)