Thursday, May 29
May 28, 2014
Saturday, May 31
May 30, 2014


3 rounds of
5 hanging scap retractions
10 over under scap touches
5 dolphin pushups
10 V-ups

1 x 3 Hang Clean Hi Pulls (bar only) + 6 Kip Swings on PU bar
1 x 3 Hang Clean Hi Pulls (light weight) + 3 Plank to Squat
1 x 3 Hang Power Clean (moderate weight) + 6 Kip Swings on bar
1 x 2 Hang Power Clean (moderate to near working weight) + 3 Toes to Bar (or scaled option)

5 Rounds, where each round is 3min of AMRAP + 3min of Rest
3 Burpees
6 Toes to Bar
9 Hang Power Clean
– Clean Weights: M= 165, 135, 105, 75; W= 113, 93, 73, 53
scale T2B to (1) Kees-to-Elbow or (2) Hanging Knee Raise


  1. Andrew says:

    forearms are overrated

  2. Kenna says:

    Yeah, my forearms are definitely feeling it, I’m glad I’m not the only one!

    This was the first metcon I’ve used 73# and it was challenging… But I’m glad I did it. Started breaking the cleans up into sets of 3, which helped a lot (both physically and mentally). Did V-ups on my final round because my hands and forearms were throbbing and I really wanted to finish 9 rounds.

    Partered with Al(l?)ison, who was totally rocking it (11+ rounds!)! She was also a great encourager when I did not feel like picking up that bar again!