A: Metcon (Weight)

Clean and Jerk Complex (20 Minutes)

Every 2 Minutes for 10 Sets

2 Squat Cleans

1 Front Squat

2 Jerks

*increase weight throughout. Your choice of split jerk or push jerk.

**You should not be failing the last set. Stay conservative on your weights and focus on technique.

B: Metcon (Time)

For Time (20 Minute Cap)


Wall Balls (20/14)

6 Clean and Jerks (135/95)

12 Toes to Bar

*power cleans are allowed


50/6/12, 40/6/12, 30/6/12, etc.