Strength
OTM x 10
Beginner - practice hang cleans - 2-3 reps per minute
Intermediated/Advanced - 1 clean - ascend in weight and find a max
Met-Con
AMRAP 8
2 cleans, 2 burpee pull-ups, 4 cleans, 4 burpee pull-ups…etc
Rest 2 minutes
AMRAP 8
2 cleans, 4 wallballs, 4 cleans, 6 wallballs, 6 cleans, 8 wallballs…etc