***5:30am class is cancelled due to icy conditions!
Strength
Clean Complex – 5x (1 Hi Hang Sq Cl + 1 Hang Sq Cl + 1 Squat Clean)
—All 5 sets should be between 75-80% of 1RM squat clean
Conditioning
3 Rounds For Time
9 Hang Power Clean 165/105lb
12 Front Squats 165/105lb
15 GI Janes
Assistance
4×10 Back Extensions (weighted)
WOD Notes: Time domain for this WOD is 5-8 min, so approach this as a controlled sprint. Use the same weight for the HPC & Front Squats (55% of 1RM Front Squat).
