Hey Tribe,

Today we have a strength focus with our workout. You will first work through two weightlifting components with the paused front squat and the hang squat clean. We will be giving you 20-25 minutes to complete both lifts. The metcon will be hang squat cleans and lateral barbell burpees. We are looking for completion in less that ten minutes. The weight on the barbell is something you can get done in two to three sets. Your goal should be to get stronger each round.

Pause Front Squat

Heavy Double

Hang Squat Clean

Heavy Single

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees