5 sets of...
2 Hang Power Cleans @ 65% of 1RM
2 Push Press/Jerk at same weight
1 set = 2 hang cleans, then while the bar is in the front rack position complete 2 push presses/jerks. Rest as needed b/w sets.
5 Handstand Push-ups
10 Pistols (alternating)
Competitor: As prescribed
*Established: Metcon scale as needed.
*Recruit: Metcon do push-ups and air squats.
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