5x12x4

Strength

8min to work to max in the complex:

1 High Hang Power Clean + 1 Hang Power Clean + 1 Low Hang Power Clean

 

MetCon

5 Rounds for Time:

FITNESS
5 Rounds for Time:
12 Alt DB Hang Clean & Jerk 35/20
12 Sit-ups
12 Alt DB Snatch 35/20
12 Sit-ups

PERFORMANCE
5 Rounds for Time:
12 Alt DB Hang Clean & Jerk 50/35
12 Sit-ups
12 Alt DB Snatch 50/35
12 Sit-ups

COMPETITION
5 Rounds for Time:
12 Alt DB Hang Clean & Jerk 70/50
12 Sit-ups
12 Alt DB Snatch 70/50
12 Sit-ups