15:00 to work up to heaviest:

1 Power Clean + 1 Thruster + 1 Hang Squat Clean + 1 Front Squat  + 1 Split Jerk

*Must be done unbroken

*ideally you get 7-10 attempts in the 15 minute period 

*Practice the complex with an empty bar a few times prior to starting 

At 20:00

30 Squat Clean Thrusters @80% of highest weight from above

All the barbell love today. Be sure to practice the complex a few times so it becomes more and more natural during that 15:00 period. Be strict with the time. The “metcon” doesn’t need to be a “full send” effort. Just try to put your movement and technique on repeat.



  1. 1 Minute Row or Run + 30 Second Handstand – 2x
  2. Stretch and mobilize front rack
  3. Barbell Tall Clean + Front Squat + Jerk – 3x
  4. Stretch and mobilize hips/quads
  5. Work up to medium Clean + Thruster