80% x 3
85% x 3
90% x 1
90% x 1
93% x 1
93% x 1
80% x ME*

* Only go to failure if someone can spot you. Aim for 3+ reps at 80%
– Record weight in comments/notes
– Score is number of reps on ME set

Metcon (AMRAPs)

4 min AMRAP:
9 pull-ups
9 hang power cleans (95/65)

Rest 2 min

4 min AMRAP:
6 chest-to-bar pull-ups
6 hang power cleans (135/95)

Rest 2 min

4 min AMRAP:
3 bar muscle-ups
3 hang power cleans (185/135)

– Hook grip is your friend…