3 Position Clean / "Metabolic Mania"

A. 3 Position Clean (Floor, Mid Thigh, high hang) 70% x 4

These were squat cleans, just to be clear.


I used 155 for the first one, and 165 for the last three.  That's a bit higher than 70% of my one rep max, but you can blame Brad Fo for that. 

The trick to doing the high hang is pulling yourself under it really quick. 

 

B. “Metabolic Mania”

5 rounds:
1 min of Double unders
1 min of plank Push ups (start in plank position on elbows, walk hands up to push up position then back down to plank. Alternate hands that push you up)

Rest 30 seconds

Plank push-ups were horrible. 

Going from memory, here's how each round looked like for me:

DU  PPU
70    17
61    16
60    15
51    14
50    15

Total score of 368.