Strength/Skill
Turkish Get Ups
7/7-5/5-3/3

*Increase to hard, but doable weight.
**Utilize kettlebells and barbells for this movement.
then
Hang Power Clean
Find your 3 rep max.
5-5-3-3

*For intro work- utilize lighter weight, but double the rep scheme.

MetaHIIT: Death By Front Squat or Hang Power Clean
Death By Front Squat or Hang Power Clean

*The option for this are given based on the skill level of the athlete.
**If you are just beginning Clean movements, choose the Front Squat position. You need to grow comfortable and confident in the rack to catch a proper Clean.
***If you are experienced in the Clean movement, use the Hang Power Clean position. Try to get comfortable using the Hook Grip to save the forarms.

Post your scores to the Whiteboard.