Strength:

Clean pull + power clean…..work up to a heavy single (if it looks like the picture it doesnt count)

Work on catching it in a 1/4-1/2 squat with elbows high and butt back.

 

Metcon:

 

Rx

For time

80 wall shots, 20/14

80 sumo deadlift high pulls, 70/53

 

Intermediate:

For time

60 wall shots

60 sdhp

 

Beginner:

2 rounds

25 wall shots

25 sdhp

Post heaviest load and time to comments.