Skill: Power Clean.

MetCon: “The chief is dead”

AMRAP in 24 minutes5 Cycles of 4 Minutes Each

3 Power Cleans (60/42.5kg)

6 Push-Ups

9 Air Squats

12 Deadlift

Rest 1 Minute Between Each 4-Minute Cycle

Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

*Ask coach for scaling options


Speed Squat
Zarcher Squats 8*3*50-70%ME

MetCon: 30 min AMRAP I go you go
100m (each) front rack KB carry
5(each) strict chin ups
10 Burpee broad jumps


Rx’d meet
As Many Rounds As Possible (AMRAP) in 14 minutes70 Double-Unders

7 Ring Muscle-Ups

7 Snatches 70/47.5kg (not less than 35 kg for girls)