WOD

10 Minute AMRAP

Weightlifting
Metcon (Weight)
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps

Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Score is the maximum load successfully lifted during one set from the 6 total sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 pull-up
10 GHD sit-ups
15 hip extension

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