12 mins to find heavy single on push press
then, every 2:00 for 4 sets perform 3-5 push jerk at 115-125% of test weight
For Time
30 hang power clean 95/65
40 1 DB FR Box step overs 24/20 50/35
50 Cal Row
40 1 DB FR Box step overs 24/20 50/35
30 hang power clean 95/65
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 115/75
Intermediate: same as Rx
Scaled: 75/55
Beginner:
Longevity:*** if needed, kipping, risk vs. reward moves