February 01st, 2022

A. Metcon (Time)
800m Run
24 Alt DB Step Ups (50/35)
24 MB Squat Jumps (20/14)
600m Run
20 Alt DB Step Ups (50/35)
20 MB Squat Jumps (20/14)
400m Run
16 Alt DB Step Ups (50/35)
16 MB Squat Jumps (20/14)

SCALED
RUN
(800m / 600m / 400m)
- (2:00 / 1:30 / 1:00) mins down and back
- 1000m / 750m / 500m Row

ALT DB STEP UPS
- Scale weight
- No weight
- DB Alt Lunges

MB SQUAT JUMPS
- Sale wt
- No weight
- MB Squats

B. Clean and Jerk Complex
2 Rounds
2 Clean From Above the Knee + 1 Clean + 1 Jerk @ 73% 1RM Clean

3 Rounds
1 Clean From Above the Knee + 1 Clean + 1 Jerk @78% 1RM Clean

SCALES
- 1) Hang Power Clean tech
- 2) HPC +  Push Jerk tech