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

Dual KB clean & jerks

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.

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 (single kb, single 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)