Crown of the Metropolis


Crown of the Metropolis

Skill: Cleans

Strength: Every 90-sec for 8 rounds

1 Power Clean (+) 1 Hang Power Clean (+) 1 Full Clean

Drill Hip Extension
Foot work
*3rd Pull (Pull to shoulder)

Metcon: For Time-

KAREN 150 Wall-Balls

*As soon as you finish, take 5 mins to find a heavy 1RM clean for the day (FTD)

Score=Time for Karen/ 1RM Clean for (FTD)
*Talk strategy for Karen

L1: 20/14
L2: 20/14
L3: 14/10 100 WB
L4: 10/6
75 WB