Strength
Clean Complex – EMOM for 7 min – (1 Sq Clean + 1 Pwr Clean + 1 Hang Sq Clean)
—Use 80% of your 1RM Sq Clean. You must hang on for all 3 reps.
Conditioning
“DT” – 5 Rounds For Time (Compare to 2/20/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 5 minutes
4×30 sec Sprints on the Air Dyne (Rest 90 sec between)
WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.
Lauren pushing herself under the bar nicely!