Workout of the Day
1 minute of alternating dumbbell hang power cleans
1 minute of sit ups
1 minute of calories (row, bike, or ski)
2 minutes of alternating dumbbell hang power cleans
2 minutes of sit ups
2 minutes of calories (row, bike, or ski)
3 minutes of alternating dumbbell hang power cleans
3 minutes of sit ups
3 minutes of calories (row, bike, or ski)

As the duration that you spend on each movement builds from round to round, focus on maintaining a steady pace and resting when it’s reasonable. This is a long workout, so don’t let the short 1 minute rounds at the start fool you into taking an aggressive approach to it. Your score today will be the sum of all of your hang power cleans, sit ups, and calories.

standard: 35/20
rx: 50/35
sport: barbell HPC, 95/65
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on, 3:00 off