METCON

RX
For time:
1600m Run
150 Double unders
50 Burpees
800m Run
100 Double unders
35 Burpees
400m Run
50 Double unders
20 Burpees

Scaled
For time:
1200m Run
150 Single unders
30 Burpees
800m Run
100 Single unders
20 Burpees
400m Run
50 Single unders
10 Burpees

BARBELL

Strength
15min for Clean Pulls 110-150% NO DEADLIFT

Technique
10EMOM hang clean + high hang clean 50-70% speed + timing

14EMOM clean high pull, clean (tng), frontsquat

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