Grit Strength and Conditioning – Strength & Conditioning

Gymnastics

5 Min EMOM of 30 Sec of “active hanging”

Then

5 Min EMOM x3-5 Strict pull-ups

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Unbroken Hang Power Cleans (115/75)

10-9-8-7-6-5-4-3-2-1

Unbroken Shoulder to Overhead (115/75)

**Row 200m Between Rounds (9 total rows – ending with S2OH) **

** Once the barbell is picked up, the hang power cleans AND jerks for that set (11 reps) must be unbroken (bar can’t touch ground). If you drop the bar, restart that round. Drop weight if needed!

** 18 minute time cap **