STRENGTH

Build to a heavy complex:
2 Hang power clean
1 Push Jerk

METCON

11 min AMRAP
22 Pull Ups
44 DB Suitcase Lunge

Focus on creating good habits in these lifting sessions. Hit the positions we stress throughout the warm ups. If you don’t stress the technique of Olympic weightlifting, it’s like putting a ceiling on your potential.

The METCON will work for most of us like a chipper. Keep chugging along. Pick a challenging weight for the Suitcase lunges. These can be done with Kettlebells or Dumbbells. One in each hand. Things will get grippy in the late minutes of this workout. Hold on; have fun!